Comparing Nutrients in 500 calories Almonds VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt

Weight per 500 calories

• Almonds: 86.4g
• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt: 1163g

Almonds have 13.5 times more energy per 100g than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt. It has very high energy density when compared to other foods. Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt having low energy density.

Discover which food has more nutrients per 500 calories - Almonds or Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	17%	18%	65%

Macro Nutrients

	Almonds	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	6.18% 1.98g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	23% 3.9g	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	67% 87g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	52% 19.8g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.3% 11.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	111% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	6.98% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	11.6% 0.15mg	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	14.5% 58μg	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	NA	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, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Calcium	23.2% 232mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	53% 0.48mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	343% 7.9mg	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	138% 965mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	56% 6.16mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	28% 1036g	3700g per day for Men 19-50 years

Almonds VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, Prepared With Water, No Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt?

Lets compare vitamin content per 500 calories of Almonds vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:

• 500 calories of Almonds have 2.3 times more Vitamin B2 and 2.8 times more Vitamin B3 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 500 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 7.6 times more Vitamin B1, 2.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Almonds.
• 500 calories of Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin B3
• Both Almonds as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Almonds vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:

• 500 calories of Almonds have 1.8 times more Calcium and 1.9 times more Copper than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 500 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 3.5 times more Iron, 1.5 times more Magnesium, 4.2 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Zinc and 272 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have 3.9 times more Fat, 1.7 times more Saturated Fat and 2.7 times more Omega 6 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 500 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 67.3 times more Omega 3, 4.7 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Almonds.
• Both Almonds and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Almonds provide inadequate amounts of Omega 3