Comparing Nutrients in 500 calories Almonds VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Weight per 500 calories

• Almonds: 86.4g
• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal: 124g

Almonds have 1.4 times more energy per 100g than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal having very high energy density.

Which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	21.4% 3.64g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	26.4% 19g	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	31.7% 12g	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, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	59.3% 533μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	72.4% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	74.4% 12mg	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	95% 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	59.6% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.28% 0.25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.27% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	23.2% 232mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	55% 0.5mg	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	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	29% 122mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	94% 52μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.17% 6.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Almonds have 24.1 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain more Vitamin A, 4.9 times more Vitamin B1, 3.8 times more Vitamin B3, 10.5 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Vitamin B2 per 500 kcal.
• Both Almonds as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Almonds have 4.8 times more Calcium, 1.8 times more Copper, 1.9 times more Magnesium and 1.5 times more Potassium than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 6.7 times more Iron, 14.6 times more Selenium and 412.3 times more Sodium than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 3.3 times more Fat, 2.6 times more Saturated Fat, 2.9 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 79.5 times more Omega 3, 4.9 times more Carbohydrate and 5.1 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Energy and Fiber per 500 kcal.
• Both Almonds as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.