Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS VS Blanched Almonds

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS: 132g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	NA	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	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	90% 117g	12% 16g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	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	9.03% 3.43g	22% 8.4g	38g per day for Men 19-50 years
Protein	10.7% 6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.17% 10.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.07% 0.066mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.23% 1.48mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	4.95% 19.8μg	10.4% 41.5μg	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	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.37% 23.7mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	NA	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	31% 2.47mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	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	29.4% 206mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	7.72% 263mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Blanched Almonds:

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 1.3 times more Vitamin B1 than Blanched Almonds.
• While Blanched Almonds contain 9.1 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B9 and 6.1 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Blanched Almonds have similar amounts of Vitamin B6 per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Blanched Almonds:

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 62.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 8.4 times more Calcium, 3 times more Magnesium, 2 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Blanched Almonds have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 7.4 times more Carbohydrate and 14.9 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 23.3 times more Fat, 9.1 times more Saturated Fat, 2.4 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.