Comparing Nutrients in 500 calories Cereals ready-to-eat, RALSTON Crispy Hexagons VS Almonds

Weight per 500 calories

• Cereals ready-to-eat, RALSTON Crispy Hexagons: 132g
• Almonds: 86.4g

Almonds have 1.5 times more energy per unit of mass than Cereals ready-to-eat, RALSTON Crispy Hexagons, which is very high in comparison to other foods. Cereals ready-to-eat, RALSTON Crispy Hexagons having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	25% 18g	5.2% 3.76g	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	0.091% 0.066g	0.13% 0.095g	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	% 0g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 18g	% 3.4g	g per day for Men 19-50 years
Fiber	5.2% 1.98g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	14% 7.84g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Almonds	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	319% 1274μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	398% 9.55μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.3% 27.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	76% 455IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.44% 0.066mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Almonds	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	99% 0.89mg	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	461% 37mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	5.03% 21mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	45.5% 682mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.37g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Almonds:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have more Vitamin A, 13.5 times more Vitamin B1, 2.8 times more Vitamin B2, 10.2 times more Vitamin B3, 26.9 times more Vitamin B6, 33.5 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• While Almonds contain 1.3 times more Vitamin B5 and 335.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Almonds have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Almonds:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 11.5 times more Iron, 789.8 times more Sodium and 3.6 times more Zinc than Almonds.
• While Almonds contain 22 times more Calcium, 5.2 times more Copper, 11 times more Magnesium, 2.2 times more Manganese, 5 times more Phosphorus and 2.1 times more Potassium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Almonds have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 6.2 times more Carbohydrate and 4.8 times more Sugars than Almonds.
• While Almonds contain 34.4 times more Fat, 9.5 times more Saturated Fat, 23.9 times more Omega 6, 5.5 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Almonds have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.