Comparing Nutrients in 500 calories RALSTON Corn Flakes VS Almonds

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Almonds: 86.4g

Almonds have 1.5 times more energy per unit of mass than Cereals ready-to-eat, RALSTON Corn Flakes, which is very high in comparison to other foods. RALSTON Corn Flakes having high energy density.

Which food has more nutrients per 500 calories - RALSTON Corn Flakes or Almonds?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Almonds	14%	72%	14%

Macro Nutrients

	RALSTON Corn Flakes	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	14% 10.2g	5.2% 3.76g	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	2.4% 1.74g	0.13% 0.095g	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	% 1.93g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 6g	% 3.4g	g per day for Men 19-50 years
Fiber	9.25% 3.5g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Almonds	Recommended Dietary Allowance
Vitamin A	142% 1277μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	486% 5.84mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	232% 930μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	291% 6.98μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 84.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	62% 372IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.17% 0.026mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Almonds	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	99% 0.89mg	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	316% 25.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.14% 43mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of RALSTON Corn Flakes vs Almonds:

• Cereals ready-to-eat, RALSTON Corn Flakes have more Vitamin A, 33 times more Vitamin B1, 2.3 times more Vitamin B2, 8.8 times more Vitamin B3, 21 times more Vitamin B6, 24.5 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• While Almonds contain 3.2 times more Vitamin B5 and 849.9 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Almonds have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for RALSTON Corn Flakes vs Almonds:

• Cereals ready-to-eat, RALSTON Corn Flakes have 7.9 times more Iron and 861 times more Sodium than Almonds.
• While Almonds contain 89.2 times more Calcium, 9.1 times more Copper, 25.6 times more Magnesium, 15.2 times more Manganese, 9.7 times more Phosphorus, 4.5 times more Potassium and 10.3 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Almonds have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, RALSTON Corn Flakes have 6.2 times more Carbohydrate and 2.7 times more Sugars than Almonds.
• While Almonds contain 36.4 times more Fat, 11.1 times more Saturated Fat, 29.5 times more Omega 6, 3.1 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Almonds have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.