Comparing Nutrients in 500 calories Roasted Almonds VS Cereals, WHEATENA, dry

Weight per 500 calories

• Roasted Almonds: 83.6g
• Cereals, WHEATENA, dry: 140g

Roasted Almonds have 1.7 times more energy per 100g than Cereals, WHEATENA, dry. It has very high energy density when compared to other foods. Cereals, WHEATENA, dry having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cereals, WHEATENA, dry?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals, WHEATENA, dry	14%	7%	79%

Macro Nutrients

	Roasted Almonds	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	4.2% 4.06g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	9.54% 0.15g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	11% 1.9g	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	81.4% 106g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	3.1% 2.24g	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	47% 18g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	32.8% 18.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	31% 4.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	13% 0.17mg	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	20.7% 82.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	133% 20mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.7% 3.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Calcium	22.4% 224mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	51.4% 0.46mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	43.4% 182mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	320% 7.37mg	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	77% 538mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	1.2% 18.2mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	56% 6.18mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.25% 9.1g	3700g per day for Men 19-50 years

Roasted Almonds VS Cereals, WHEATENA, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cereals, WHEATENA, dry?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Cereals, WHEATENA, dry:

• 500 calories of Roasted Almonds have 5.1 times more Vitamin B2 and 4.1 times more Vitamin E than Cereals, WHEATENA, dry.
• While 500 kcal of Cereals, WHEATENA, dry contain 1.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B6
• Both Dry Roasted Almonds as well as Cereals, WHEATENA, dry have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B12, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Cereals, WHEATENA, dry:

• 500 calories of Roasted Almonds have 2 times more Copper and 1.3 times more Magnesium than Cereals, WHEATENA, dry.
• While 500 kcal of Cereals, WHEATENA, dry contain 3.1 times more Calcium, 1.6 times more Iron, 3.9 times more Manganese, 1.4 times more Phosphorus, 59.2 times more Selenium and 2.2 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals, WHEATENA, dry contain similar levels of Potassium per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 10.8 times more Fat, 5.7 times more Saturated Fat and 5.7 times more Omega 6 than Cereals, WHEATENA, dry.
• While 500 kcal of Cereals, WHEATENA, dry contain 6 times more Carbohydrate and 2 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals, WHEATENA, dry offer comparable quantities of Energy and Protein per 500 calories.
• Both Dry Roasted Almonds as well as Cereals, WHEATENA, dry provide inadequate amounts of Omega 3 in 500 calories.