Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS Blanched Almonds

Weight per 500 calories

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal: 133g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.7% 7.46g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	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	82% 107g	12% 16g	130g per day for Men 19-50 years
Sugars	39.5% 28.6g	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	32% 12g	22% 8.4g	38g per day for Men 19-50 years
Protein	18% 10g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.16mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	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	162% 2.1mg	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	474% 1898μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	263% 6.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	105% 95mg	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	49.5% 7.42mg	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 WHOLE HEARTS oat cereal	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	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	534% 42.7mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	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	61% 428mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	22.2% 755mg	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	49% 737mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.099% 3.66g	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 WHOLE HEARTS oat cereal vs Blanched Almonds:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 19.5 times more Vitamin B1, 3 times more Vitamin B2, 7.1 times more Vitamin B3, 21.6 times more Vitamin B6, 45.7 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Vitamin E than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs Blanched Almonds:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 15.4 times more Iron, 1.4 times more Potassium, 45.8 times more Sodium and 6.3 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain more Calcium and 2.2 times more Magnesium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Blanched Almonds have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 6.7 times more Carbohydrate, 7.3 times more Sugars and 1.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 6 times more Fat, 3 times more Saturated Fat and 1.8 times more Protein than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.