Comparing Nutrients in 500 calories Blanched Almonds VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cereals ready-to-eat, POST, FRUITY PEBBLES: 124g

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

Which food has more nutrients per 500 calories - Blanched Almonds or Cereals ready-to-eat, POST, FRUITY PEBBLES?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	14% 4.48g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	82.4% 107g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	59% 42.6g	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% 0g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	2.6% 1g	38g per day for Men 19-50 years
Protein	32.4% 18g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	115% 1036μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.5μg	115% 460μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	288% 6.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	30.7% 27.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	61.4% 368IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	1.08% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.35% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	20% 200mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	19.3% 0.17mg	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	34.7% 2.78mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	4.74% 20mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.2% 408mg	12.6% 88.3mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	2.63% 89.6mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.1% 3.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Blanched Almonds have 124.5 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 10.7 times more Vitamin B1, 3.2 times more Vitamin B2, 7.8 times more Vitamin B3, 23.6 times more Vitamin B6, 11.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Blanched Almonds have 8.5 times more Calcium, 5 times more Copper, 11.4 times more Magnesium, 4.6 times more Phosphorus and 6.2 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 3 times more Iron, 4.7 times more Selenium, 41 times more Sodium and 2.7 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 8.9 times more Fat, 100.3 times more Omega 6, 8.4 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.3 times more Saturated Fat, 6.8 times more Carbohydrate and 10.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.