Comparing Nutrients in 500 calories Almonds VS Rice and Wheat cereal bar

Weight per 500 calories

• Almonds: 86.4g
• Rice and Wheat cereal bar: 122g

Almonds have 1.4 times more energy per 100g than Rice and Wheat cereal bar. It has very high energy density when compared to other foods. Rice and Wheat cereal bar having very high energy density.

Discover which food has more nutrients per 500 calories - Almonds or Rice and Wheat cereal bar?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rice and Wheat cereal bar	9%	20%	71%

Macro Nutrients

	Almonds	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	6.27% 0.1g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	14% 2.4g	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	68.4% 89g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	53.6% 39g	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	5.8% 2.2g	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	Rice and Wheat cereal bar	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	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	72.7% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	85.5% 1.1mg	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	4.6% 18.3μg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.22% 1.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	23.2% 232mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	25% 0.23mg	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	13.4% 56.2mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	74.8% 1.72mg	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	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	35% 523mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.25% 9.17g	3700g per day for Men 19-50 years

Almonds VS Rice And Wheat Cereal Bar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Rice and Wheat cereal bar?

Lets compare vitamin content per 500 calories of Almonds vs Rice and Wheat cereal bar:

• 500 calories of Almonds have 6.2 times more Vitamin E than Rice and Wheat cereal bar.
• While 500 kcal of Rice and Wheat cereal bar contain 4.7 times more Vitamin B1, 3.6 times more Vitamin B3 and 9.4 times more Vitamin B6 than Almonds.
• Both Almonds and Rice and Wheat cereal bar provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Almonds have insufficient amounts of Vitamin B6
• Both Almonds as well as Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Almonds vs Rice and Wheat cereal bar:

• 500 calories of Almonds have 6.1 times more Calcium, 3.9 times more Copper, 4.1 times more Magnesium, 2.5 times more Phosphorus, 3.6 times more Potassium and 1.2 times more Zinc than Rice and Wheat cereal bar.
• While 500 kcal of Rice and Wheat cereal bar contain 8.6 times more Selenium and 605.9 times more Sodium than Almonds.
• Both Almonds and Rice and Wheat cereal bar contain similar levels of Iron and Manganese per 500 calories.
• 500 calories of Almonds lack sufficient amounts of Selenium
• 500 calories of Rice and Wheat cereal bar lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have 3.9 times more Fat, more Saturated Fat, 4.4 times more Omega 6, 4.9 times more Fiber and 1.6 times more Protein than Rice and Wheat cereal bar.
• While 500 kcal of Rice and Wheat cereal bar contain 4.8 times more Carbohydrate and 10.3 times more Sugars than Almonds.
• Both Almonds and Rice and Wheat cereal bar offer comparable quantities of Energy per 500 calories.
• 500 calories of Rice and Wheat cereal bar provide inadequate amounts of Fiber
• Both Almonds as well as Rice and Wheat cereal bar provide inadequate amounts of Omega 3 in 500 calories.