Comparing Nutrients in 500 calories Oil Roasted Almonds VS Cereal Coffee Substitute

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Cereal Coffee Substitute: 139g

Oil Roasted Almonds have 1.7 times more energy per 100g than Cereal Coffee Substitute. It has very high energy density when compared to other foods. Cereal Coffee Substitute Powder having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Cereal Coffee Substitute?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereal Coffee Substitute	7%	6%	87%

Macro Nutrients

	Oil Roasted Almonds	Cereal Coffee Substitute	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	9.26% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	83.8% 109g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	8.87% 6.43g	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% 0g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	85% 32.4g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereal Coffee Substitute	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	48% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	153% 24.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	80% 1.04mg	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	5.56% 22.2μg	18% 72.2μg	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	143% 21.4mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.85% 2.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereal Coffee Substitute	Recommended Dietary Allowance
Calcium	24% 240mg	8.06% 80.6mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	32% 0.29mg	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	38% 3.03mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	80.7% 339mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	66.4% 1.53mg	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	55% 384mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	100% 3393mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	7.7% 115mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.3% 11g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Cereal Coffee Substitute Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Cereal Coffee Substitute?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Cereal Coffee Substitute:

• 500 calories of Oil Roasted Almonds have 4.9 times more Vitamin B2 and 15.7 times more Vitamin E than Cereal Coffee Substitute.
• While 500 kcal of Cereal Coffee Substitute Powder contain 7.6 times more Vitamin B1, 8.1 times more Vitamin B3, 10.4 times more Vitamin B5, 10.7 times more Vitamin B6 and 3.2 times more Vitamin B9 than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• 500 calories of Cereal Coffee Substitute have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Cereal Coffee Substitute Powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Cereal Coffee Substitute:

• 500 calories of Oil Roasted Almonds have 3 times more Calcium, 2.7 times more Copper, 1.3 times more Manganese and 3.6 times more Zinc than Cereal Coffee Substitute.
• While 500 kcal of Cereal Coffee Substitute Powder contain 2.1 times more Iron, 1.5 times more Magnesium, 2.1 times more Phosphorus, 5.9 times more Potassium and 26.4 times more Selenium than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Cereal Coffee Substitute lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 13 times more Fat, 4.1 times more Saturated Fat, 7.1 times more Omega 6 and 2.1 times more Protein than Cereal Coffee Substitute.
• While 500 kcal of Cereal Coffee Substitute Powder contain 7.5 times more Carbohydrate and 3.7 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereal Coffee Substitute offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereal Coffee Substitute provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Cereal Coffee Substitute Powder provide inadequate amounts of Omega 3 in 500 calories.