Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, FRUITY PEBBLES VS Roasted Almonds

Weight per 500 calories

• Cereals ready-to-eat, POST, FRUITY PEBBLES: 124g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.5 times more energy per unit of mass than Cereals ready-to-eat, POST, FRUITY PEBBLES, which is very high in comparison to other foods. Cereals ready-to-eat, POST, FRUITY PEBBLES having very high energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, FRUITY PEBBLES or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	14% 4.48g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.4% 107g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	59% 42.6g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	2.6% 1g	24% 9.1g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	115% 1036μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	8.75% 0.11mg	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	115% 460μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	288% 6.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.7% 27.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	61.4% 368IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.08% 0.16mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.35% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.36% 23.6mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	102% 0.92mg	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	104% 8.3mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	4.74% 20mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	81% 1.87mg	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	12.6% 88.3mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.6mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	44% 660mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	63% 6.9mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.1% 3.73g	0.054% 2g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, FRUITY PEBBLES VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, FRUITY PEBBLES or Roasted Almonds?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES vs Roasted Almonds:

• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES have more Vitamin A, 26.9 times more Vitamin B1, 2 times more Vitamin B2, 7.6 times more Vitamin B3, 20.2 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 123.6 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Dry Roasted Almonds have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Roasted Almonds:

• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES have 2.7 times more Iron, 7.6 times more Selenium, 263.3 times more Sodium and 2.5 times more Zinc than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 9.5 times more Calcium, 5.3 times more Copper, 11.7 times more Magnesium, 4.5 times more Phosphorus and 6.7 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES have 1.3 times more Saturated Fat, 6.1 times more Carbohydrate and 10.5 times more Sugars than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 8.8 times more Fat, 103.6 times more Omega 6, 9.2 times more Fiber and 3 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 6 and Fiber
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.