Comparing Nutrients in 500 calories Blanched Almonds VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular: 137g

Blanched Almonds have 1.6 times more energy per 100g than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular. It has very high energy density when compared to other foods. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular having high energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	7.1% 2.27g	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	52% 67.5g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	13.5% 9.75g	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	42.8% 16.3g	38g per day for Men 19-50 years
Protein	32.4% 18g	76.7% 43g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.91% 8.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	224% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	47.6% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	63% 0.82mg	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	228% 914μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.1% 8.2mg	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	176% 26.4mg	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, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Calcium	20% 200mg	6.83% 68.3mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	94% 0.85mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	102% 428mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	1133% 26mg	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	221% 1544mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	44% 1499mg	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	0.55% 8.2mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	199% 22mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.18% 6.53g	3700g per day for Men 19-50 years

Blanched Almonds VS Cereals Ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

• 500 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 16.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 7.2 times more Vitamin B5, 8.4 times more Vitamin B6, 22 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin E than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B12
• Both Blanched Almonds as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

• 500 calories of Blanched Almonds have 2.9 times more Calcium than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• While 500 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 4.1 times more Iron, 1.9 times more Magnesium, 16.8 times more Manganese, 3.8 times more Phosphorus, 2.7 times more Potassium and 8.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain similar levels of Copper per 500 calories.
• 500 calories of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 3.4 times more Fat and 1.5 times more Saturated Fat than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• While 500 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 4.3 times more Carbohydrate, 2.5 times more Sugars, 1.9 times more Fiber and 2.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular offer comparable quantities of Energy per 500 calories.