Comparing Nutrients in 500 calories Almonds VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Weight per 500 calories

• Almonds: 86.4g
• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 143g

Almonds have 1.7 times more energy per 100g than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS. It has very high energy density when compared to other foods. Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS having high energy density.

Which food has more nutrients per 500 calories - Almonds or Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Almonds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	2.83% 2.74g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	NA	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	87.3% 113g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	36.3% 26.3g	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	38.7% 14.7g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	126% 20mg	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	146% 1.9mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	182% 4.36μg	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	6.4% 0.96mg	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, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	23.2% 232mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	NA	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	526% 42mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	25% 104mg	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	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	13.7% 467mg	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	0.19% 2.86mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	88.4% 9.73mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.17% 6.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Almonds have 23.1 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 8.9 times more Vitamin B1, 1.4 times more Vitamin B2, 6.4 times more Vitamin B3, 16.1 times more Vitamin B6 and more Vitamin B12 than Almonds.
• Both Almonds as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Almonds have 4.9 times more Calcium, 2.2 times more Magnesium and 1.4 times more Potassium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 13.1 times more Iron and 3.6 times more Zinc than Almonds.
• Both Almonds and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 15.7 times more Fat, 5.7 times more Saturated Fat and 1.5 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 6.1 times more Carbohydrate, 7 times more Sugars and 1.4 times more Fiber than Almonds.
• Both Almonds and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.