Comparing Nutrients in 500 calories Roasted Almonds VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Weight per 500 calories

• Roasted Almonds: 83.6g
• Cereals ready-to-eat, POST, FRUITY PEBBLES: 124g

Roasted Almonds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST, FRUITY PEBBLES. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, FRUITY PEBBLES having very high energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cereals ready-to-eat, POST, FRUITY PEBBLES?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	14% 4.48g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	0.61% 0.1g	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	82.4% 107g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	59% 42.6g	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	2.6% 1g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	115% 1036μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	144% 23mg	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	177% 2.3mg	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	115% 460μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	288% 6.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	30.7% 27.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	61.4% 368IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	133% 20mg	1.08% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.35% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	22.4% 224mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	19.3% 0.17mg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	4.74% 20mg	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	12.6% 88.3mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	2.63% 89.6mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.1% 3.73g	3700g per day for Men 19-50 years

Roasted Almonds VS Cereals Ready-to-eat, POST, FRUITY PEBBLES Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cereals ready-to-eat, POST, FRUITY PEBBLES?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 500 calories of Roasted Almonds have 123.6 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 500 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 26.9 times more Vitamin B1, 2 times more Vitamin B2, 7.6 times more Vitamin B3, 20.2 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D
• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 500 calories of Roasted Almonds have 9.5 times more Calcium, 5.3 times more Copper, 11.7 times more Magnesium, 4.5 times more Phosphorus and 6.7 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 500 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 2.7 times more Iron, 7.6 times more Selenium, 263.3 times more Sodium and 2.5 times more Zinc than Dry Roasted Almonds.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 8.8 times more Fat, 103.6 times more Omega 6, 9.2 times more Fiber and 3 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 500 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.3 times more Saturated Fat, 6.1 times more Carbohydrate and 10.5 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST, FRUITY PEBBLES offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 6 and Fiber
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 in 500 calories.