Comparing Nutrients in 500 calories Almonds VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP

Weight per 500 calories

• Almonds: 86.4g
• Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP: 123g

Almonds have 1.4 times more energy per 100g than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP having very high energy density.

Discover which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%

Macro Nutrients

	Almonds	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	7.7% 7.5g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	6% 1.02g	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	80.6% 105g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	73.7% 53.4g	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	7.45% 2.83g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	9.9% 5.55g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	157% 25mg	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	193% 2.5mg	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	479% 1915μg	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% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Calcium	23.2% 232mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	9.44% 0.085mg	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	282% 22.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	16% 67.7mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	17.5% 0.4mg	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	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	14.6% 8μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	171% 19mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.067% 2.46g	3700g per day for Men 19-50 years

Almonds VS Cereals Ready-to-eat, QUAKER, SWEET CRUNCH/QUISP Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP?

Lets compare vitamin content per 500 calories of Almonds vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• 500 calories of Almonds have 24.6 times more Vitamin E than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 500 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 10.6 times more Vitamin B1, 2.2 times more Vitamin B2, 8 times more Vitamin B3, 21.2 times more Vitamin B6 and 50.4 times more Vitamin B9 than Almonds.
• 500 calories of Almonds have insufficient amounts of Vitamin B6 and Vitamin B9
• 500 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin E
• Both Almonds as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Almonds vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• 500 calories of Almonds have 21 times more Calcium, 10.5 times more Copper, 3.4 times more Magnesium, 4.7 times more Manganese, 2 times more Phosphorus and 2.7 times more Potassium than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 500 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 7.1 times more Iron, 2.3 times more Selenium, 1055.3 times more Sodium and 7 times more Zinc than Almonds.
• 500 calories of Almonds lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Calcium, Copper and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have 5.8 times more Fat, 10.4 times more Omega 6, 3.8 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 500 kcal of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 1.7 times more Saturated Fat, 5.6 times more Carbohydrate and 14.2 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 6, Fiber and Protein
• Both Almonds as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 3 in 500 calories.