Comparing Nutrients in 500 calories Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryVS Blanched Almonds

Weight per 500 calories

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

136g

Blanched Almonds

84.7g

Blanched Almonds have 1.6 times more energy per unit of mass than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry, which is very high in comparison to other foods. Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry having high energy density.

Which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

10%

89%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryvs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.66%0.64g

Fat

46%44.5g

0.64 gvs44.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g

Saturated Fat

10.5%3.35g

0.12 gvs3.35 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

0.21%0.003g

NA gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

61.6%10.5g

NA gvs10.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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84%109g

Carbohydrate

12%16g

109 gvs16 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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52.5%38g

Sugars

5.4%3.92g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

38 gvs3.92 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.025g

NA gvs0.025 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.78g

NA gvs3.78 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.44%2.45g

Fiber

22%8.4g

2.45 gvs8.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.4%12g

Protein

32.4%18g

12 gvs18 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryvs Blanched Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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119%1.43mg

Vitamin B1

13.5%0.16mg

Thiamine

1.43 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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97%1.26mg

Vitamin B2

46.3%0.6mg

Riboflavin

1.26 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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145%23.3mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

23.3 mgvs2.97 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

5.32%0.27mg

Pantothenic acid

NA mgvs0.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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182%2.36mg

Vitamin B6

7.5%0.097mg

Pyridoxine

2.36 mgvs0.097 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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302%1208μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

1208 μgvs41.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.5%1.36mg

Vitamin C

0%0mg

Ascorbic acid

1.36 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.27%0.041mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

0.041 mgvs20 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryvs Blanched Almonds

43.2%432mg

Calcium

20%200mg

432 mgvs200 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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Copper

97%0.87mg

NA mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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531%42.5mg

Iron

34.7%2.78mg

42.5 mgvs2.78 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.85%20.4mg

Magnesium

54%227mg

20.4 mgvs227 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

67.6%1.56mg

NA mgvs1.56 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24.3%170mg

Phosphorus

58.2%408mg

170 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.2%177mg

Potassium

16.4%558mg

177 mgvs558 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

4.93%2.7μg

NA μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.45%6.8mg

Sodium

1.07%16mg

6.8 mgvs16 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.18%0.68mg

Zinc

23%2.5mg

0.68 mgvs2.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%8g

Water

0.1%3.82g

8 gvs3.82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry vs Blanched Almonds:

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have 8.8 times more Vitamin B1, 2.1 times more Vitamin B2, 7.8 times more Vitamin B3, 24.3 times more Vitamin B6 and 29.1 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 493.8 times more Vitamin E than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
Both Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry vs Blanched Almonds:

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have 2.2 times more Calcium and 15.3 times more Iron than Blanched Almonds.
While Blanched Almonds contain 11.1 times more Magnesium, 2.4 times more Phosphorus, 3.2 times more Potassium and 3.7 times more Zinc than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.

Comparison of macro-nutrients per 500 calories:

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have 6.9 times more Carbohydrate and 9.7 times more Sugars than Blanched Almonds.
While Blanched Almonds contain 69.7 times more Fat, 27.4 times more Saturated Fat, 3.4 times more Fiber and 1.5 times more Protein than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
Both Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryVS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGSBlanched AlmondsVS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGSCereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dryVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: