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

Weight per 500 calories

• Cereals ready-to-eat, RALSTON Crispy Hexagons: 132g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 1.6 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.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	88% 114g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.091% 0.066g	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	% 0g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 18g	% 3.6g	g per day for Men 19-50 years
Fiber	5.2% 1.98g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	14% 7.84g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Oil Roasted 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	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	319% 1274μg	5.56% 22.2μg	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	143% 21.4mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	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	461% 37mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	5.03% 21mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	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	12% 83mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	45.5% 682mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.15% 5.37g	0.062% 2.3g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, RALSTON Crispy Hexagons VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or Oil Roasted Almonds?

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

• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have more Vitamin A, 31.5 times more Vitamin B1, 4.2 times more Vitamin B2, 10.5 times more Vitamin B3, 32.8 times more Vitamin B6, 57.3 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 324.3 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Oil Roasted Almonds have insufficient amounts of Vitamin B5 and Vitamin K in 500 calories.

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

• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have 12.2 times more Iron, 828 times more Sodium and 3.9 times more Zinc than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 22.7 times more Calcium, 4.6 times more Copper, 10.7 times more Magnesium, 2.4 times more Manganese, 4.6 times more Phosphorus and 1.9 times more Potassium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have 7.9 times more Carbohydrate and 4.9 times more Sugars than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 36.3 times more Fat, 10 times more Saturated Fat, 25 times more Omega 6, 4.4 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 6 and Fiber
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.