Comparing Nutrients in 500 calories Almonds VS Cereals ready-to-eat, ALPEN

Weight per 500 calories

• Almonds: 86.4g
• Cereals ready-to-eat, ALPEN: 142g

Almonds have 1.6 times more energy per 100g than Cereals ready-to-eat, ALPEN. It has very high energy density when compared to other foods. Cereals ready-to-eat, ALPEN having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Almonds	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	7.35% 1.25g	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	82.7% 108g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	39% 28.4g	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	34% 13g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, ALPEN	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	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	30.6% 0.4mg	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	10.7% 42.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.1% 0.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.7% 12.4mg	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	4.83% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.96% 3.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	23.2% 232mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	47.3% 0.43mg	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	53.3% 4.26mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	31.8% 134mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	NA	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	75.3% 527mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	2.56% 38.4mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	38.7% 4.26mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.28% 10.5g	3700g per day for Men 19-50 years

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

• Almonds have 1.7 times more Vitamin B2 and 30.6 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 3.2 times more Vitamin B1, 3.4 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Almonds.
• Both Almonds and Cereals ready-to-eat, ALPEN have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Almonds as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cereals ready-to-eat, ALPEN:

• Almonds have 2.1 times more Copper and 1.7 times more Magnesium than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 1.3 times more Iron, 1.3 times more Phosphorus, 6.9 times more Selenium and 1.6 times more Zinc than Almonds.
• Both Almonds and Cereals ready-to-eat, ALPEN have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 9.2 times more Fat, 4.7 times more Saturated Fat and 8.5 times more Omega 6 than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 5.8 times more Carbohydrate and 7.6 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, ALPEN have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Almonds as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.