Comparing Nutrients in 500 calories Cereals ready-to-eat, FAMILIA VS Oil Roasted Almonds

Weight per 500 calories

• Cereals ready-to-eat, FAMILIA: 129g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, FAMILIA, which is very high in comparison to other foods. Cereals ready-to-eat, FAMILIA having high energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, FAMILIA or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.37% 8.1g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	7.4% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	41.2% 30g	5.17% 3.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	29% 11g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	22% 12.2g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.14% 1.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.15% 20.6μg	5.56% 22.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15.6% 0.37μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.86% 0.77mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.97% 1.5mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.1% 4.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	22.3% 223mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.52mg	87.4% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	44.8% 3.6mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	NA	88% 2.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	62% 434mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	18.7% 637mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	40.5% 22.3μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	0.69% 10.3mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	22.5% 2.47mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.066% 2.45g	0.062% 2.3g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, FAMILIA VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, FAMILIA or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, FAMILIA vs Oil Roasted Almonds:

• 500 calories of Cereals ready-to-eat, FAMILIA have 5.4 times more Vitamin B1 and more Vitamin B12 than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.3 times more Vitamin B3 and 14.3 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Oil Roasted Almonds provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Cereals ready-to-eat, FAMILIA as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, FAMILIA vs Oil Roasted Almonds:

• 500 calories of Cereals ready-to-eat, FAMILIA have 1.8 times more Magnesium and 6.6 times more Selenium than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.5 times more Copper than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Oil Roasted Almonds contain similar levels of Calcium, Iron, Phosphorus, Potassium and Zinc per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, FAMILIA have 6.5 times more Carbohydrate, 8 times more Sugars and 1.3 times more Fiber than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 5.6 times more Fat, 3.8 times more Saturated Fat, 5.6 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• Both Cereals ready-to-eat, FAMILIA as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.