Comparing Nutrients in 500 calories Oil Roasted Almonds VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch: 128g

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

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Oil Roasted Almonds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	11.6% 11.3g	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	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	22.8% 3.87g	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	70% 91g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	31% 22.4g	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	37.8% 14.4g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	22.4% 12.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	54% 485μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	79% 1.03mg	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	109% 435μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	134% 3.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.14% 0.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.5% 87IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	143% 21.4mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.85% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	24% 240mg	5.64% 56.4mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	51.3% 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	38% 3.03mg	449% 36mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	30% 126mg	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	51% 358mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	74.6% 41μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	20.3% 305mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.19% 7.18g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Cereals Ready-to-eat, POST GREAT GRAINS Banana Nut Crunch Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 500 calories of Oil Roasted Almonds have 10.2 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 500 kcal of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain more Vitamin A, 10.2 times more Vitamin B1, 1.4 times more Vitamin B2, 3.6 times more Vitamin B3, 10.6 times more Vitamin B6, 19.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 500 calories of Oil Roasted Almonds have 4.2 times more Calcium, 1.7 times more Copper, 1.8 times more Magnesium and 1.3 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 500 kcal of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 11.8 times more Iron, 12.1 times more Selenium, 370.4 times more Sodium and 1.3 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain similar levels of Phosphorus per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 4 times more Fat, 2.5 times more Saturated Fat, 2.9 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 500 kcal of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain more Omega 3, 6.2 times more Carbohydrate, 6 times more Sugars and 1.7 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3