Comparing Nutrients in 500 calories Almonds VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Weight per 500 calories

• Almonds: 86.4g
• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry: 139g

Almonds have 1.6 times more energy per 100g than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry. It has very high energy density when compared to other foods. Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry having high energy density.

Which food has more nutrients per 500 calories - Almonds or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%

Macro Nutrients

	Almonds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	78% 102g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	1.07% 0.78g	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	0.13% 0.095g	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	% 0.15g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0.58g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	15.4% 5.83g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	42% 168μg	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	148% 22mg	3.06% 0.46mg	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

	Almonds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Calcium	23.2% 232mg	99% 988mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	31.3% 0.28mg	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	40% 3.2mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	78.4% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	6.25% 213mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	16.7% 1.83mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• Almonds have 1.3 times more Vitamin B2 and 48.3 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 7.9 times more Vitamin B1, 6.1 times more Vitamin B3, 2.1 times more Vitamin B5, 5.4 times more Vitamin B6 and 4.4 times more Vitamin B9 than Almonds.
• Both Almonds as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• Almonds have 3.2 times more Copper, 3.7 times more Magnesium, 3 times more Potassium and 1.5 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 4.3 times more Calcium, 14.5 times more Iron, 7.8 times more Selenium and 199.4 times more Sodium than Almonds.
• Both Almonds and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 22 times more Fat, 10.2 times more Saturated Fat, 13 times more Omega 6, 4.8 times more Sugars and 1.9 times more Fiber than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 5.5 times more Carbohydrate than Almonds.
• Both Almonds and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have similar amounts of Energy and Protein per 500 kcal.
• Both Almonds as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.