Comparing Nutrients in 500 calories Blanched Almonds VS Cereals ready-to-eat, RALSTON TASTEEOS

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cereals ready-to-eat, RALSTON TASTEEOS: 127g

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

Discover which food has more nutrients per 500 calories - Blanched Almonds or Cereals ready-to-eat, RALSTON TASTEEOS?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	12.8% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	74% 96g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	6.23% 4.5g	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	35.6% 13.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	151% 1356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	148% 1.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	9.95% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	174% 2.26mg	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	226% 904μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	283% 6.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	60.3% 362IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.37% 1.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	20% 200mg	45% 452mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	60.3% 0.54mg	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	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	149% 3.4mg	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	97% 678mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	22.6% 768mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	108% 59.5μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	48% 723mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	154% 17mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.13% 4.66g	3700g per day for Men 19-50 years

Blanched Almonds VS Cereals Ready-to-eat, RALSTON TASTEEOS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Cereals ready-to-eat, RALSTON TASTEEOS?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Cereals ready-to-eat, RALSTON TASTEEOS:

• 500 calories of Blanched Almonds have 37 times more Vitamin E than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 500 kcal of Cereals ready-to-eat, RALSTON TASTEEOS contain more Vitamin A, 10.5 times more Vitamin B1, 3.2 times more Vitamin B2, 7.6 times more Vitamin B3, 23.2 times more Vitamin B6, 21.8 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D
• 500 calories of Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin B5 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Cereals ready-to-eat, RALSTON TASTEEOS:

• 500 calories of Blanched Almonds have 1.6 times more Copper and 1.3 times more Magnesium than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 500 kcal of Cereals ready-to-eat, RALSTON TASTEEOS contain 2.3 times more Calcium, 14.6 times more Iron, 2.2 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 21.9 times more Selenium, 44.9 times more Sodium and 6.7 times more Zinc than Blanched Almonds.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 6.6 times more Fat, 2.9 times more Saturated Fat, 4.8 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 500 kcal of Cereals ready-to-eat, RALSTON TASTEEOS contain 6.1 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, RALSTON TASTEEOS offer comparable quantities of Energy per 500 calories.
• Both Blanched Almonds as well as Cereals ready-to-eat, RALSTON TASTEEOS provide inadequate amounts of Omega 3 in 500 calories.