Comparing Nutrients in 500 calories Blanched Almonds VS Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE: 134g

Blanched Almonds have 1.6 times more energy per 100g than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE having high energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	9%	9%	82%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	5.65% 5.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	81.3% 106g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	46.4% 33.7g	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	22% 8.42g	38g per day for Men 19-50 years
Protein	32.4% 18g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.3% 2.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	153% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	152% 24.4mg	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	188% 2.45mg	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	441% 1762μg	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% 0.13mg	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	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Recommended Dietary Allowance
Calcium	20% 200mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	NA	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	388% 31mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	28.6% 120mg	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	74.5% 521mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	41.3% 619mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.16% 5.75g	3700g per day for Men 19-50 years

Blanched Almonds VS Cereals Ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE:

• 500 calories of Blanched Almonds have 27.4 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE contain 11.3 times more Vitamin B1, 3.4 times more Vitamin B2, 8.2 times more Vitamin B3, 25.1 times more Vitamin B6 and 42.4 times more Vitamin B9 than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B6
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE:

• 500 calories of Blanched Almonds have 1.9 times more Magnesium and 1.6 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE contain 2.6 times more Calcium, 11.2 times more Iron, 1.3 times more Phosphorus, 38.4 times more Sodium and 7.3 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 8.1 times more Fat, 3.3 times more Saturated Fat and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE contain 6.7 times more Carbohydrate and 8.6 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE offer comparable quantities of Energy and Fiber per 500 calories.