Comparing Nutrients in 500 calories Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Blanched Almonds

Weight per 500 calories

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular: 137g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular, which is very high in comparison to other foods. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular having high energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	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	52% 67.5g	12% 16g	130g per day for Men 19-50 years
Sugars	13.5% 9.75g	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	42.8% 16.3g	22% 8.4g	38g per day for Men 19-50 years
Protein	76.7% 43g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.91% 8.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	224% 2.7mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.62mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	228% 914μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12% 0.29μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.1% 8.2mg	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	176% 26.4mg	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, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.83% 68.3mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	142% 11.4mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	102% 428mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	1133% 26mg	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	221% 1544mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	44% 1499mg	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	0.55% 8.2mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	199% 22mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.53g	0.1% 3.82g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Blanched Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular or Blanched Almonds?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Blanched Almonds:

• 500 calories of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 16.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 7.2 times more Vitamin B5, 8.4 times more Vitamin B6, 22 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin E than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B12
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Blanched Almonds:

• 500 calories of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 4.1 times more Iron, 1.9 times more Magnesium, 16.8 times more Manganese, 3.8 times more Phosphorus, 2.7 times more Potassium and 8.7 times more Zinc than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 2.9 times more Calcium than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular and Blanched Almonds contain similar levels of Copper per 500 calories.
• 500 calories of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 4.3 times more Carbohydrate, 2.5 times more Sugars, 1.9 times more Fiber and 2.4 times more Protein than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 3.4 times more Fat and 1.5 times more Saturated Fat than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular and Blanched Almonds offer comparable quantities of Energy per 500 calories.