Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Oil Roasted Almonds

Weight per 500 calories

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 148g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 1.8 times more energy per unit of mass than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size, which is very high in comparison to other foods. Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	4.98% 0.08g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	92% 119g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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	57% 21.7g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	28.8% 16g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	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	9.08% 0.12mg	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	11% 44.2μg	5.56% 22.2μg	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% 0mg	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	10.7% 1.6mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.46% 2.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.5% 65mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	71.3% 5.7mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	61% 257mg	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	88% 617mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.13% 4.63g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Oil Roasted Almonds:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 3.9 times more Vitamin B1, 2.5 times more Vitamin B3, 1.2 times more Vitamin B6 and 2 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.5 times more Vitamin B2 and 13.3 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Oil Roasted 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, Shredded Wheat n' Bran, spoon-size vs Oil Roasted Almonds:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.9 times more Iron, 1.6 times more Phosphorus, 3.6 times more Selenium and 1.8 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.7 times more Calcium and more Copper than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Oil Roasted Almonds have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 8.2 times more Carbohydrate and 2.5 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 15 times more Fat, 5.5 times more Saturated Fat, 6.5 times more Omega 6 and 3.4 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Oil Roasted Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.