Comparing Nutrients in 500 calories Oil Roasted Almonds VS Cereals ready-to-eat, POST, ALPHA-BITS

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Cereals ready-to-eat, POST, ALPHA-BITS: 129g

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

Which food has more nutrients per 500 calories - Oil Roasted Almonds or Cereals ready-to-eat, POST, ALPHA-BITS?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Oil Roasted Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	13% 2.2g	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	79.4% 103g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	37.2% 27g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	106% 952μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	168% 2.2mg	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	214% 857μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	268% 6.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	28.6% 25.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	57% 343IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	143% 21.4mg	2.66% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	24% 240mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	43% 0.39mg	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	482% 38.6mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	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	55% 384mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	50.7% 761mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Oil Roasted Almonds have 53.7 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 22 times more Vitamin B1, 2.8 times more Vitamin B2, 7.1 times more Vitamin B3, 5.2 times more Vitamin B5, 22.5 times more Vitamin B6, 38.5 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Oil Roasted Almonds have 5.3 times more Calcium, 2 times more Copper, 1.8 times more Magnesium and 1.7 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 12.7 times more Iron, 8 times more Selenium, 923.8 times more Sodium and 2.5 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Almonds have 7.7 times more Fat, 2.5 times more Saturated Fat, 5 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain more Omega 3, 7.1 times more Carbohydrate and 7.2 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Energy and Fiber per 500 kcal.
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.