Comparing Nutrients in 500 calories Roasted Almonds VS Cereals, whole wheat hot natural cereal, cooked with water, without salt

Weight per 500 calories

• Roasted Almonds: 83.6g
• Cereals, whole wheat hot natural cereal, cooked with water, without salt: 807g

Roasted Almonds have 9.6 times more energy per 100g than Cereals, whole wheat hot natural cereal, cooked with water, without salt. It has very high energy density when compared to other foods. Cereals, whole wheat hot natural cereal, cooked with water, without salt having low energy density.

Which food has more nutrients per 500 calories - Roasted Almonds or Cereals, whole wheat hot natural cereal, cooked with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%

Macro Nutrients

	Roasted Almonds	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	8.87% 1.5g	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	85% 110g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	0.89% 0.65g	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	34% 13g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	45% 7.18mg	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	45.3% 0.59mg	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	28.2% 113μg	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	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.7% 3.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Calcium	22.4% 224mg	5.65% 56.5mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	74.4% 0.67mg	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	42.2% 177mg	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	79.5% 556mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	0.054% 2g	18.2% 674g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Almonds vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• Dry Roasted Almonds have 2.5 times more Vitamin B2 and 10.3 times more Vitamin E than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 8.8 times more Vitamin B1, 2.4 times more Vitamin B3, 5.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• Dry Roasted Almonds have 4 times more Calcium, 1.4 times more Copper and 1.3 times more Magnesium than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 1.6 times more Iron, 1.4 times more Phosphorus, 61.7 times more Selenium, 1.4 times more Zinc and 334.6 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals, whole wheat hot natural cereal, cooked with water, without salt have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 13.6 times more Fat, 7.1 times more Saturated Fat, 7.2 times more Omega 6 and 6.3 times more Sugars than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 14.5 times more Omega 3, 6.3 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals, whole wheat hot natural cereal, cooked with water, without salt have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Roasted Almonds as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.