Comparing Nutrients in 500 calories Roasted Almonds VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar

Weight per 500 calories

• Roasted Almonds: 83.6g
• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar: 133g

Roasted Almonds have 1.6 times more energy per 100g than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar. It has very high energy density when compared to other foods. Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar having high energy density.

Which food has more nutrients per 500 calories - Roasted Almonds or Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%

Macro Nutrients

	Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	73.2% 95g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	32.4% 23.5g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	29% 11g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	160% 1.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	75.5% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	100% 1.3mg	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	11.5% 46μg	56.5% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.66% 0.04μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	133% 20mg	5.67% 0.85mg	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

	Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Calcium	22.4% 224mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	39% 3.1mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	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	56.3% 394mg	68% 477mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	49.6% 743mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	28% 3.06mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.27% 9.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Almonds vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• Dry Roasted Almonds have 1.2 times more Vitamin B2 and 23.5 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 29.9 times more Vitamin B1, 4 times more Vitamin B3, 11.5 times more Vitamin B6 and 4.9 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• Dry Roasted Almonds have 1.7 times more Magnesium and 1.3 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 1.5 times more Calcium, 5.2 times more Iron and 296.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 4.4 times more Fat, 1.2 times more Saturated Fat and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 5.4 times more Carbohydrate and 5.8 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have similar amounts of Energy and Fiber per 500 kcal.
• Both Dry Roasted Almonds as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.