Comparing Nutrients in 500 calories RALSTON Corn Flakes VS Oil Roasted Almonds

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 1.6 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.

Discover which food has more nutrients per 500 calories - RALSTON Corn Flakes or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	RALSTON Corn Flakes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	14% 10.2g	5.17% 3.75g	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% 0g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	% 6g	% 3.6g	g per day for Men 19-50 years
Fiber	9.25% 3.5g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Oil Roasted 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	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	7.48% 0.097mg	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	232% 930μg	5.56% 22.2μg	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	143% 21.4mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	87.4% 0.79mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	88% 2.03mg	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	6.14% 43mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.062% 2.3g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - RALSTON Corn Flakes or Oil Roasted Almonds?

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

• 500 calories of RALSTON Corn Flakes have more Vitamin A, 77 times more Vitamin B1, 3.5 times more Vitamin B2, 9.1 times more Vitamin B3, 25.5 times more Vitamin B6, 41.8 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 821.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• 500 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Oil Roasted Almonds have insufficient amounts of Vitamin B5 and Vitamin K in 500 calories.

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

• 500 calories of RALSTON Corn Flakes have 8.3 times more Iron and 902.6 times more Sodium than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 92 times more Calcium, 8.1 times more Copper, 24.8 times more Magnesium, 16.4 times more Manganese, 8.9 times more Phosphorus, 4.1 times more Potassium and 9.7 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of RALSTON Corn Flakes have 7.9 times more Carbohydrate and 2.7 times more Sugars than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 38.4 times more Fat, 11.7 times more Saturated Fat, 30.9 times more Omega 6, 2.5 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of RALSTON Corn Flakes provide inadequate amounts of Omega 6 and Fiber
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.