Comparing Nutrients in 500 calories Roasted Almonds VS Cereals ready-to-eat, QUAKER, CAP

Weight per 500 calories

• Roasted Almonds: 83.6g
• Cereals ready-to-eat, QUAKER, CAP: 126g

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

Which food has more nutrients per 500 calories - Roasted Almonds or Cereals ready-to-eat, QUAKER, CAP?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	6.63% 6.43g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	5.33% 0.91g	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	82.6% 107g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	76.8% 55.7g	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	8.27% 3.14g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.98% 8.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	3.64% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	207% 2.7mg	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	488% 1954μg	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	0% 0mg	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	133% 20mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.63% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	22.4% 224mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	15.5% 0.14mg	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	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	16.5% 69mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	41% 0.94mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	6.87% 234mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	15% 8.17μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	63% 947mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.085% 3.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Almonds vs Cereals ready-to-eat, QUAKER, CAP:

• Dry Roasted Almonds have 1.5 times more Vitamin B5 and 25.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 31.5 times more Vitamin B1, 2.3 times more Vitamin B2, 8.9 times more Vitamin B3, 23.6 times more Vitamin B6 and 42.5 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Cereals ready-to-eat, QUAKER, CAP:

• Dry Roasted Almonds have 16.2 times more Calcium, 6.6 times more Copper, 3.4 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus and 2.6 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 7.8 times more Iron, 4.9 times more Selenium, 377.6 times more Sodium and 7.3 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 6.8 times more Fat, 11.9 times more Omega 6, 2.9 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 6.1 times more Carbohydrate and 13.7 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.