Comparing Nutrients in 500 calories Blanched Almonds VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal: 139g

Blanched Almonds have 1.6 times more energy per 100g than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, GRAPE-NUTS Cereal having high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Cereals ready-to-eat, POST, GRAPE-NUTS Cereal?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	5.3% 0.084g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	5.87% 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	85.8% 111g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	17% 12.3g	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% 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	47.4% 18g	38g per day for Men 19-50 years
Protein	32.4% 18g	27.8% 15.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	92% 1.2mg	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	119% 478μg	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	0.15% 0.14mg	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	134% 20mg	5.72% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	20% 200mg	4.43% 44.3mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	52.3% 0.47mg	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	485% 38.8mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	195% 4.5mg	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	92% 647mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	43% 644mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	26% 2.87mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.13% 4.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• Blanched Almonds have 3.6 times more Vitamin B2 and 23.4 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 5.6 times more Vitamin B1, 4 times more Vitamin B3, 4.5 times more Vitamin B5, 12.2 times more Vitamin B6 and 11.5 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• Blanched Almonds have 4.5 times more Calcium, 1.8 times more Copper and 1.3 times more Magnesium than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 14 times more Iron, 2.9 times more Manganese, 1.6 times more Phosphorus, 4.6 times more Selenium and 40 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 17.8 times more Fat, 7.1 times more Saturated Fat and 10.5 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 24.9 times more Omega 3, 7 times more Carbohydrate, 3.1 times more Sugars and 2.1 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Energy and Protein per 500 kcal.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.