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

Weight per 500 calories

• Cereals ready-to-eat, POST Raisin Bran Cereal: 154g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.8 times more energy per unit of mass than Cereals ready-to-eat, POST Raisin Bran Cereal, which is very high in comparison to other foods. Cereals ready-to-eat, POST Raisin Bran Cereal having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST Raisin Bran Cereal or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	5.9% 0.094g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	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	94% 122g	12% 16g	130g per day for Men 19-50 years
Sugars	70% 50.8g	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	55.6% 21g	22% 8.4g	38g per day for Men 19-50 years
Protein	21% 11.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	65% 586μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.1mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	131% 523μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17.5% 105IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.44% 2.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.8% 68mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	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	353% 28.2mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	61.7% 259mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	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	74.7% 523mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.1μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST Raisin Bran Cereal have more Vitamin A, 5.7 times more Vitamin B1, 1.8 times more Vitamin B2, 4.4 times more Vitamin B3, 12.7 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Blanched Almonds.
• While Blanched Almonds contain 24.2 times more Vitamin E than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Blanched Almonds have similar amounts of Vitamin B5 per 500 kcal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

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

• Cereals ready-to-eat, POST Raisin Bran Cereal have 10.2 times more Iron, 3.2 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 3.4 times more Selenium, 36.6 times more Sodium and 2.3 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Calcium and 1.4 times more Copper than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Blanched Almonds have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST Raisin Bran Cereal have 27.8 times more Omega 3, 7.7 times more Carbohydrate, 12.9 times more Sugars and 2.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 18 times more Fat, 7.3 times more Saturated Fat, 9.2 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.