Comparing Nutrients in 500 calories Cereals ready-to-eat, WEETABIX whole grain cereal VS Oil Roasted Almonds

Weight per 500 calories

• Cereals ready-to-eat, WEETABIX whole grain cereal: 135g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, WEETABIX whole grain cereal, which is very high in comparison to other foods. Cereals ready-to-eat, WEETABIX whole grain cereal having high energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, WEETABIX whole grain cereal or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, WEETABIX whole grain cereal	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.78% 1.5g	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	84.5% 110g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, WEETABIX whole grain cereal	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	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	15.5% 62μg	5.56% 22.2μg	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% 0mg	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	8.8% 1.32mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.02% 2.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, WEETABIX whole grain cereal	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.7% 77mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	217% 17.3mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	29.5% 124mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	NA	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	33% 232mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	17% 578mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.95μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.11% 4.04g	0.062% 2.3g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, WEETABIX Whole Grain Cereal VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, WEETABIX whole grain cereal or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal vs Oil Roasted Almonds:

• 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal have 34.3 times more Vitamin B1, 2.1 times more Vitamin B2, 2.6 times more Vitamin B3, 6.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 16.2 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, WEETABIX whole grain cereal vs Oil Roasted Almonds:

• 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal have 5.7 times more Iron, 2.4 times more Selenium and 607 times more Sodium than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 3.1 times more Calcium, 1.8 times more Magnesium and 1.7 times more Phosphorus than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Oil Roasted Almonds contain similar levels of Copper, Potassium and Zinc per 500 calories.
• 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal lack sufficient amounts of Calcium
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal have 7.5 times more Carbohydrate, 2.1 times more Sugars and 1.8 times more Fiber than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 11.8 times more Fat, 5.4 times more Saturated Fat and 7.5 times more Omega 6 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Oil Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cereals ready-to-eat, WEETABIX whole grain cereal provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.