Comparing Nutrients in 500 calories Almonds VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Weight per 500 calories

• Almonds: 86.4g
• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 136g

Almonds have 1.6 times more energy per 100g than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry. It has very high energy density when compared to other foods. Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry having high energy density.

Discover which food has more nutrients per 500 calories - Almonds or Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Almonds	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	12.5% 2.13g	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	80.4% 104g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	56.3% 40.8g	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	0.34% 0.24g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 40g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	78.5% 707μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	125% 1.63mg	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	43.5% 174μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	23.2% 232mg	30.7% 307mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	35.5% 0.32mg	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	140% 11mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	28.5% 120mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	133% 3.05mg	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	57.6% 404mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.23% 8.53g	3700g per day for Men 19-50 years

Almonds VS Cereals, QUAKER, Instant Oatmeal, Maple And Brown Sugar, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry?

Lets compare vitamin content per 500 calories of Almonds vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 500 calories of Almonds have 37 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain more Vitamin A, 4 times more Vitamin B1, 1.3 times more Vitamin B2, 4.6 times more Vitamin B3, 2.5 times more Vitamin B5, 13.8 times more Vitamin B6 and 4.6 times more Vitamin B9 than Almonds.
• 500 calories of Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin B9
• 500 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin E
• Both Almonds as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Almonds vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 500 calories of Almonds have 2.8 times more Copper and 2 times more Magnesium than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 1.3 times more Calcium, 3.5 times more Iron, 1.6 times more Manganese, 6.1 times more Selenium and 796.1 times more Sodium than Almonds.
• Both Almonds and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain similar levels of Phosphorus, Potassium and Zinc per 500 calories.
• 500 calories of Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have 6.9 times more Fat, 3 times more Saturated Fat, 5 times more Omega 6 and 1.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 5.6 times more Carbohydrate and 10.9 times more Sugars than Almonds.
• Both Almonds and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry offer comparable quantities of Energy and Fiber per 500 calories.
• Both Almonds as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide inadequate amounts of Omega 3 in 500 calories.