Comparing Nutrients in 500 calories Cereals ready-to-eat, wheat, puffed, fortified VS Almonds

Weight per 500 calories

• Cereals ready-to-eat, wheat, puffed, fortified: 137g
• Almonds: 86.4g

Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, wheat, puffed, fortified, which is very high in comparison to other foods. Cereals ready-to-eat, wheat, puffed, fortified having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, wheat, puffed, fortified or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	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	84% 109g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	16% 6.04g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	36% 20g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	303% 48.5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	11% 44μg	9.5% 38μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	148% 22mg	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, wheat, puffed, fortified	Almonds	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	62.4% 0.56mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0.93% 37μg	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	544% 43.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	47.4% 199mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	69.7% 488mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.5mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.12g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, wheat, puffed, fortified vs Almonds:

• Cereals ready-to-eat, wheat, puffed, fortified have 20.2 times more Vitamin B1, 2.5 times more Vitamin B2, 15.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 2 times more Vitamin B6 than Almonds.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Almonds have similar amounts of Vitamin B9 per 500 kcal.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, wheat, puffed, fortified vs Almonds:

• Cereals ready-to-eat, wheat, puffed, fortified have 13.6 times more Iron, 1.3 times more Manganese, 47.8 times more Selenium and 1.2 times more Zinc than Almonds.
• While Almonds contain 6 times more Calcium, 1.6 times more Copper and 1.3 times more Potassium than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Almonds have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, wheat, puffed, fortified have 5.9 times more Carbohydrate than Almonds.
• While Almonds contain 26.2 times more Fat, 12 times more Saturated Fat and 1.8 times more Fiber than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.