Comparing Nutrients in 500 calories Roasted Almonds VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Weight per 500 calories

• Roasted Almonds: 83.6g
• Cereals ready-to-eat, POST SELECTS Blueberry Morning: 127g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	10% 1.7g	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	79.5% 103g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	51% 37g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	14.7% 8.23g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.3% 506μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	72% 11.5mg	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	87.6% 1.14mg	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	57.6% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	142% 3.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.27% 1.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.4% 92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	133% 20mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	22.4% 224mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	28% 0.25mg	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	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	17% 72mg	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	29.3% 205mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	7.26% 247mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	38.4% 21μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	28.8% 432mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.16% 5.95g	3700g per day for Men 19-50 years

Roasted Almonds VS Cereals Ready-to-eat, POST SELECTS Blueberry Morning Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Roasted Almonds vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 500 calories of Roasted Almonds have 10.1 times more Vitamin E than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 500 kcal of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain more Vitamin A, 13.8 times more Vitamin B1, 3.8 times more Vitamin B3, 10 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST SELECTS Blueberry Morning provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B12, Vitamin D and Vitamin K
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 500 calories of Roasted Almonds have 4.3 times more Calcium, 3.6 times more Copper, 3.2 times more Magnesium, 1.9 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 500 kcal of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 1.3 times more Iron, 12.6 times more Selenium and 172.1 times more Sodium than Dry Roasted Almonds.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, POST SELECTS Blueberry Morning lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 6.5 times more Fat, 4.5 times more Saturated Fat, 6.3 times more Omega 6, 1.5 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 500 kcal of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 21.3 times more Omega 3, 5.9 times more Carbohydrate and 9.1 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST SELECTS Blueberry Morning offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3