Comparing Nutrients in 500 calories Almonds VS Cereals ready-to-eat, POST, ALPHA-BITS

Weight per 500 calories

• Almonds: 86.4g
• Cereals ready-to-eat, POST, ALPHA-BITS: 129g

Almonds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST, ALPHA-BITS. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, ALPHA-BITS having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	13% 2.2g	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	79.4% 103g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	37.2% 27g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	106% 952μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	168% 2.2mg	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	214% 857μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	268% 6.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	28.6% 25.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	57% 343IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	2.66% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	23.2% 232mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	43% 0.39mg	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	482% 38.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	30.3% 127mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	50.7% 761mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Almonds have 55.5 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 9.4 times more Vitamin B1, 1.8 times more Vitamin B2, 6.9 times more Vitamin B3, 2.4 times more Vitamin B5, 18.5 times more Vitamin B6, 22.6 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, POST, ALPHA-BITS have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Almonds have 5.2 times more Calcium, 2.3 times more Copper, 1.8 times more Magnesium and 1.8 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 12 times more Iron, 7.6 times more Selenium, 881.2 times more Sodium and 2.4 times more Zinc than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 7.3 times more Fat, 2.3 times more Saturated Fat, 4.8 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 38.2 times more Omega 3, 5.5 times more Carbohydrate and 7.2 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Energy and Fiber per 500 kcal.
• Both Almonds as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.