Comparing Nutrients in 500 calories Roasted Almonds VS Cereals ready-to-eat, RALSTON Corn Biscuits

Weight per 500 calories

• Roasted Almonds: 83.6g
• Cereals ready-to-eat, RALSTON Corn Biscuits: 133g

Roasted Almonds have 1.6 times more energy per 100g than Cereals ready-to-eat, RALSTON Corn Biscuits. It has very high energy density when compared to other foods. Cereals ready-to-eat, RALSTON Corn Biscuits having high energy density.

Which food has more nutrients per 500 calories - Roasted Almonds or Cereals ready-to-eat, RALSTON Corn Biscuits?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	1.66% 0.027g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	2.56% 0.43g	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	87.8% 114g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	17.4% 12.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 12.6g	g per day for Men 19-50 years
Fiber	24% 9.1g	9.1% 3.46g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	161% 1452μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	228% 2.97mg	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	222% 887μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	277% 6.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	74% 443IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	133% 20mg	0.89% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	22.4% 224mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	10.8% 0.097mg	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	638% 51mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	4.75% 20mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	13% 0.3mg	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	7.2% 50.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	5.3% 2.93μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	207% 22.8mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.13% 4.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Almonds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Dry Roasted Almonds have 1.7 times more Vitamin B5 and 150.3 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 31.4 times more Vitamin B1, 2.3 times more Vitamin B2, 9.5 times more Vitamin B3, 26.1 times more Vitamin B6, 19.3 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Dry Roasted Almonds have 9.5 times more Copper, 11.7 times more Magnesium, 6.3 times more Manganese, 7.8 times more Phosphorus and 2.2 times more Potassium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 2.2 times more Calcium, 16.4 times more Iron, 1.7 times more Selenium, 406.6 times more Sodium and 8.2 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 31.5 times more Fat, 13.3 times more Saturated Fat, 24.9 times more Omega 6, 2.6 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 6.5 times more Carbohydrate and 3.1 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.