Comparing Nutrients in 500 calories Almonds VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Weight per 500 calories

• Almonds: 86.4g
• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal: 146g

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

Discover which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	2.8% 2.73g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	7.28% 1.24g	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	90% 118g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	66.6% 48.3g	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	39.2% 15g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	41% 370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	76.8% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	77.4% 12.4mg	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	96% 1.24mg	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	124% 496μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	154% 3.7μg	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	25% 149IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	1.75% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.37% 0.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	23.2% 232mg	4.82% 48.2mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	82.5% 0.74mg	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	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	47.3% 199mg	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	103% 56.4μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	45.4% 681mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.3% 11g	3700g per day for Men 19-50 years

Almonds VS Cereals Ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal?

Lets compare vitamin content per 500 calories of Almonds vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 500 calories of Almonds have 84.1 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain more Vitamin A, 5.2 times more Vitamin B1, 4 times more Vitamin B3, 10.5 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• Both Almonds and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Almonds have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E
• Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Almonds vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 500 calories of Almonds have 4.8 times more Calcium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 7 times more Iron, 1.3 times more Potassium, 15.9 times more Selenium, 788.9 times more Sodium and 3.5 times more Zinc than Almonds.
• Both Almonds and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain similar levels of Copper, Magnesium and Phosphorus per 500 calories.
• 500 calories of Almonds lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have 15.8 times more Fat, 5.3 times more Saturated Fat, 8.6 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 6.3 times more Carbohydrate, 12.9 times more Sugars and 1.4 times more Fiber than Almonds.
• Both Almonds and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal provide inadequate amounts of Omega 6
• Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal provide inadequate amounts of Omega 3 in 500 calories.