Comparing Nutrients in 500 calories Blanched Almonds VS Cereals ready-to-eat, Post, Waffle Crisp

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cereals ready-to-eat, Post, Waffle Crisp: 128g

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

Which food has more nutrients per 500 calories - Blanched Almonds or Cereals ready-to-eat, Post, Waffle Crisp?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	7.45% 0.12g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	12% 2.06g	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% 106g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	61.4% 44.5g	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	15% 5.64g	38g per day for Men 19-50 years
Protein	32.4% 18g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0% 0μg	105% 949μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	134% 21.4mg	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	168% 2.18mg	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	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	267% 6.4μg	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	28.4% 171IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	20% 200mg	3.08% 30.8mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	28.5% 0.26mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	22% 92mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	51% 764mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	87.4% 9.6mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.087% 3.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Cereals ready-to-eat, Post, Waffle Crisp:

• Blanched Almonds have 39.2 times more Vitamin E than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain more Vitamin A, 9.9 times more Vitamin B1, 3 times more Vitamin B2, 7.2 times more Vitamin B3, 22.4 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Cereals ready-to-eat, Post, Waffle Crisp:

• Blanched Almonds have 6.5 times more Calcium, 3.4 times more Copper, 2.5 times more Magnesium, 1.3 times more Phosphorus and 2.1 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 4.2 times more Iron, 9.4 times more Selenium, 47.5 times more Sodium and 3.8 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 6.9 times more Fat, 2.9 times more Saturated Fat, 5.1 times more Omega 6, 1.5 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 35.2 times more Omega 3, 6.7 times more Carbohydrate and 11.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.