Comparing Nutrients in 500 calories Blanched Almonds VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal: 124g

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

Discover which food has more nutrients per 500 calories - Blanched Almonds or Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	69.7% 91g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	26.4% 19g	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	31.7% 12g	38g per day for Men 19-50 years
Protein	32.4% 18g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	59.3% 533μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	72.4% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	74.4% 12mg	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	95% 1.24mg	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	59.6% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.28% 0.25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.27% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	20% 200mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	55% 0.5mg	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	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	29% 122mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	94% 52μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.17% 6.45g	3700g per day for Men 19-50 years

Blanched Almonds VS Cereals Ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• 500 calories of Blanched Almonds have 21.9 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain more Vitamin A, 5.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 12.7 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• 500 calories of Blanched Almonds have 4.1 times more Calcium, 1.8 times more Copper, 1.9 times more Magnesium and 1.3 times more Potassium than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 7.7 times more Iron, 19.1 times more Selenium and 22.1 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 3.4 times more Fat, 2.7 times more Saturated Fat, 2.9 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While 500 kcal of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 60.8 times more Omega 3, 5.7 times more Carbohydrate, 4.9 times more Sugars and 1.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal offer comparable quantities of Energy per 500 calories.
• 500 calories of Blanched Almonds provide inadequate amounts of Omega 3