Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Roasted Almonds

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins: 129g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.5 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins having high energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.33% 7.1g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	9.86% 1.68g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0.44% 1.3mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	45.6% 33g	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	32.6% 12.4g	24% 9.1g	38g per day for Men 19-50 years
Protein	19.4% 11g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.14% 1.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	9.34% 37.4μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.22% 0.077μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.57% 0.52mg	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	9.2% 1.38mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.22% 3.87μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.38% 83.8mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	41.6% 3.32mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	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	58% 407mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	16.3% 555mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	40.5% 22.3μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.054% 2g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Low Fat 100% Natural Granola With Raisins VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins or Roasted Almonds?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Roasted Almonds:

• 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 7.4 times more Vitamin B1, 3.3 times more Vitamin B5 and 2.8 times more Vitamin B6 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 3.9 times more Vitamin B2 and 14.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Roasted Almonds provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Roasted Almonds:

• 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 13.3 times more Selenium and 120.2 times more Sodium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 2.7 times more Calcium, 2.7 times more Copper, 1.8 times more Magnesium and 1.4 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Roasted Almonds contain similar levels of Iron, Manganese, Phosphorus and Potassium per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins lack sufficient amounts of Calcium
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 21.1 times more Omega 3, 5.9 times more Carbohydrate, 8.1 times more Sugars and 1.4 times more Fiber than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 6.2 times more Fat, 2.7 times more Saturated Fat, 6.5 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide inadequate amounts of Omega 6
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3