Comparing Nutrients in 500 calories Rice and Wheat cereal bar VS Oil Roasted Almonds

Weight per 500 calories

• Rice and Wheat cereal bar: 122g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 1.5 times more energy per unit of mass than Rice and Wheat cereal bar, which is very high in comparison to other foods. Rice and Wheat cereal bar having very high energy density.

Discover which food has more nutrients per 500 calories - Rice and Wheat cereal bar or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rice and Wheat cereal bar	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	6.27% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	68.4% 89g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	53.6% 39g	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	NA	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	NA	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	20% 11g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.94mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	4.6% 18.3μg	5.56% 22.2μg	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	24% 3.6mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.22% 1.47μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.8% 38mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39% 3.13mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56.2mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	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	23.8% 166mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	35% 523mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.25% 9.17g	0.062% 2.3g	3700g per day for Men 19-50 years

Rice And Wheat Cereal Bar VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rice and Wheat cereal bar or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Rice and Wheat cereal bar vs Oil Roasted Almonds:

• 500 calories of Rice and Wheat cereal bar have 11 times more Vitamin B1, 1.5 times more Vitamin B2, 3.7 times more Vitamin B3 and 11.4 times more Vitamin B6 than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 6 times more Vitamin E than Rice and Wheat cereal bar.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Rice and Wheat cereal bar as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Rice and Wheat cereal bar vs Oil Roasted Almonds:

• 500 calories of Rice and Wheat cereal bar have 9 times more Selenium and 635.2 times more Sodium than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 6.3 times more Calcium, 3.5 times more Copper, 4 times more Magnesium, 2.3 times more Phosphorus and 3.3 times more Potassium than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Oil Roasted Almonds contain similar levels of Iron, Manganese and Zinc per 500 calories.
• 500 calories of Rice and Wheat cereal bar lack sufficient amounts of Calcium and Potassium
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rice and Wheat cereal bar have 6.1 times more Carbohydrate and 10.4 times more Sugars than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 4.1 times more Fat, more Saturated Fat, 4.6 times more Omega 6, 3.9 times more Fiber and 1.6 times more Protein than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Rice and Wheat cereal bar provide inadequate amounts of Fiber
• Both Rice and Wheat cereal bar as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.