Comparing Nutrients in 500 calories Almonds VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Weight per 500 calories

• Almonds: 86.4g
• Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS: 118g

Almonds have 1.4 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	79.5% 1.27g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	21% 3.6g	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	71% 92g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	53.3% 38.7g	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	6.97% 3.9g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	123% 19.6mg	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	150% 1.95mg	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	196% 785μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	245% 5.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	26% 23.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26% 156IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	3.37% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.57% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	23.2% 232mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	17.4% 0.16mg	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	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	7.56% 31.8mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	134% 14.7mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.095% 3.53g	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, CINNAMON TOASTERS:

• Almonds have 43.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain more Vitamin A, 8.3 times more Vitamin B1, 1.7 times more Vitamin B2, 6.3 times more Vitamin B3, 16.5 times more Vitamin B6, 20.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• Almonds have 5.7 times more Copper, 7.3 times more Magnesium, 1.4 times more Phosphorus and 3.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 1.7 times more Calcium, 11 times more Iron, 8.4 times more Selenium, 644.4 times more Sodium and 5.5 times more Zinc than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 3 times more Fat, 1.5 times more Saturated Fat, 3 times more Omega 6, 1.8 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 490.9 times more Omega 3, 5 times more Carbohydrate and 10.3 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.