Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Almonds

Weight per 500 calories

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 139g
• Almonds: 86.4g

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

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	5.3% 0.084g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 111g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	17% 12.3g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	47.4% 18g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	27.8% 15.5g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.6% 12mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	119% 478μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.15% 0.14mg	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	5.72% 0.86mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Almonds	Recommended Dietary Allowance
Calcium	4.43% 44.3mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	99% 0.89mg	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	485% 38.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	92% 647mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	43% 644mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	26% 2.87mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Almonds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 5.1 times more Vitamin B1, 3.8 times more Vitamin B3, 3 times more Vitamin B5, 10.1 times more Vitamin B6 and 12.6 times more Vitamin B9 than Almonds.
• While Almonds contain 5.9 times more Vitamin B2 and 25.8 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Almonds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 12.1 times more Iron, 2.4 times more Manganese, 1.6 times more Phosphorus, 3.6 times more Selenium and 745.8 times more Sodium than Almonds.
• While Almonds contain 5.2 times more Calcium, 1.9 times more Copper and 1.4 times more Magnesium than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Almonds have similar amounts of Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 32.6 times more Omega 3, 6 times more Carbohydrate, 3.3 times more Sugars and 1.7 times more Fiber than Almonds.
• While Almonds contain 17.2 times more Fat, 7 times more Saturated Fat and 10.7 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.