Comparing Nutrients in 500 calories Blanched Almonds VS Cereals ready-to-eat, UNCLE SAM CEREAL

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cereals ready-to-eat, UNCLE SAM CEREAL: 145g

Blanched Almonds have 1.7 times more energy per 100g than Cereals ready-to-eat, UNCLE SAM CEREAL. It has very high energy density when compared to other foods. Cereals ready-to-eat, UNCLE SAM CEREAL having high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Cereals ready-to-eat, UNCLE SAM CEREAL?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	389% 6.2g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	73% 95g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	3.1% 2.25g	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	0.42% 0.3g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 1.36g	g per day for Men 19-50 years
Fiber	22% 8.4g	77% 29.3g	38g per day for Men 19-50 years
Protein	32.4% 18g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	81.8% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	43.4% 6.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	106% 1.4mg	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	19% 76.6μg	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	3.85% 3.47mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	20% 200mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	121% 1.1mg	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	72.8% 5.82mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	227% 5.2mg	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	77.2% 540mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	232% 128μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• Blanched Almonds have 3.3 times more Vitamin B2 and 15.5 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 6.1 times more Vitamin B1, 2.3 times more Vitamin B3, 3.4 times more Vitamin B5, 14.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• Blanched Almonds have 1.5 times more Calcium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.1 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese, 1.3 times more Phosphorus, 47.1 times more Selenium, 18.5 times more Sodium and 2.2 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 2.7 times more Fat, 2.5 times more Saturated Fat, 4.3 times more Omega 6 and 1.7 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 1833.9 times more Omega 3, 6 times more Carbohydrate, 3.5 times more Fiber and 1.3 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.