Comparing Nutrients in 500 calories Oil Roasted Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 143g

Oil Roasted Almonds have 1.7 times more energy per 100g than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Oil Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.6% 0.09g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	10.3% 1.76g	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	89% 116g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	1.77% 1.3g	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	46.5% 17.7g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	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	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	9.86% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	15.3% 0.2mg	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	14.2% 57μg	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	6.17% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	24% 240mg	8.26% 82.6mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	53% 0.48mg	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	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	45% 189mg	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	78% 547mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	0.19% 2.85mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	39.5% 4.34mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.12% 4.27g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Cereals Ready-to-eat, POST, Shredded Wheat, Original Spoon-size Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 500 calories of Oil Roasted Almonds have 5 times more Vitamin B2 and 23.1 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 5.5 times more Vitamin B1, 2.7 times more Vitamin B3, 6 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.6 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 Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B2 and Vitamin E
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 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 Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 500 calories of Oil Roasted Almonds have 2.9 times more Calcium and 1.7 times more Copper than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.4 times more Phosphorus, 2.5 times more Selenium and 1.7 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Iron, Magnesium and Potassium per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 15.2 times more Fat, 6.1 times more Saturated Fat and 6.3 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 8 times more Carbohydrate and 2 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Energy and Protein per 500 calories.
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide inadequate amounts of Omega 3 in 500 calories.