Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Blanched Almonds

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal: 146g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal, which is very high in comparison to other foods. Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal having high energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.73g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	7.28% 1.24g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	12% 16g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	5.4% 3.92g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	39.2% 15g	22% 8.4g	38g per day for Men 19-50 years
Protein	20% 11g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	41% 370μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.8% 0.92mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.4% 12.4mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	7.5% 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	124% 496μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	154% 3.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25% 149IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.75% 0.26mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.37% 0.44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.82% 48.2mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	97% 0.87mg	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	279% 22.3mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	47.3% 199mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	67.6% 1.56mg	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	71% 496mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	103% 56.4μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	45.4% 681mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.1% 3.82g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Blanched Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Blanched Almonds?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Blanched Almonds:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have more Vitamin A, 5.7 times more Vitamin B1, 1.7 times more Vitamin B2, 4.2 times more Vitamin B3, 12.8 times more Vitamin B6, 11.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 76.5 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Blanched Almonds:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 8 times more Iron, 1.2 times more Phosphorus, 1.4 times more Potassium, 20.8 times more Selenium, 42.3 times more Sodium and 3.7 times more Zinc than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 4.1 times more Calcium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Blanched Almonds contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal lack sufficient amounts of Calcium
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 7.4 times more Carbohydrate, 12.3 times more Sugars and 1.8 times more Fiber than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 16.3 times more Fat, 5.4 times more Saturated Fat, 8.5 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Blanched Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Blanched Almonds provide inadequate amounts of Omega 3 in 500 calories.