Comparing Nutrients in 500 calories Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Weight per 500 calories

• Almonds: 86.4g
• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 143g

Almonds have 1.6 times more energy per 100g than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size having high energy density.

Which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	3.1% 3g	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	5.6% 0.09g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	10.3% 1.76g	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	89% 116g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	1.77% 1.3g	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	46.5% 17.7g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	9.86% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	15.3% 0.2mg	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	14.2% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	6.17% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	23.2% 232mg	8.26% 82.6mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	53% 0.48mg	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	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	45% 189mg	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	78% 547mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.19% 2.85mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	39.5% 4.34mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.12% 4.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• Almonds have 7.7 times more Vitamin B2 and 23.9 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 2.3 times more Vitamin B1, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Almonds.
• Both Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• Almonds have 2.8 times more Calcium, 1.9 times more Copper and 1.2 times more Magnesium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.3 times more Phosphorus, 2.4 times more Selenium and 1.6 times more Zinc than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 14.4 times more Fat, 5.8 times more Saturated Fat, 6.1 times more Omega 6 and 2.9 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 34.6 times more Omega 3, 6.2 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have similar amounts of Energy and Protein per 500 kcal.
• Both Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.