Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Almonds

Weight per 500 calories

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

136g

Almonds

86.4g

Almonds have 1.6 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry having high energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

11%

12%

77%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryvs 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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7.12%6.9g

Fat

44.5%43g

6.9 gvs43 g

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

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3.42%1.1g

Saturated Fat

10.3%3.3g

1.1 gvs3.3 g

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

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5.25%0.084g

Omega 3

0.16%0.003g

0.084 gvs0.003 g

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

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13.6%2.3g

Omega 6

62.6%10.6g

2.3 gvs10.6 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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77.7%101g

Carbohydrate

14.3%18.6g

101 gvs18.6 g

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

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39.5%28.6g

Sugars

5.2%3.76g

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

28.6 gvs3.76 g

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

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0.37%0.27g

Fructose

0.13%0.095g

≤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]

0.27 gvs0.095 g

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

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%0.34g

Glucose

%0.15g

0.34 gvs0.15 g

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

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%27.6g

Sucrose

%3.4g

27.6 gvs3.4 g

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

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29.2%11g

Fiber

28.4%10.8g

11 gvs10.8 g

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

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25%14g

Protein

32.6%18.3g

14 gvs18.3 g

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

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Vitamins

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryvs Almonds

66.2%596μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

596 μgvs0 μg

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

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81%0.97mg

Vitamin B1

14.8%0.18mg

Thiamine

0.97 mgvs0.18 mg

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

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84.7%1.1mg

Vitamin B2

75.6%0.98mg

Riboflavin

1.1 mgvs0.98 mg

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

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78%12.5mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

12.5 mgvs3.12 mg

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

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25.5%1.27mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

1.27 mgvs0.41 mg

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

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90%1.17mg

Vitamin B6

9.1%0.12mg

Pyridoxine

1.17 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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64.7%259μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

259 μgvs38 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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0.15%0.14mg

Vitamin C

0%0mg

Ascorbic acid

0.14 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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4.5%0.68mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.68 mgvs22 mg

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

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2.15%2.57μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.57 μgvs0 μg

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

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Minerals

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryvs Almonds

31%310mg

Calcium

23.2%232mg

310 mgvs232 mg

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

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52%0.47mg

Copper

99%0.89mg

0.47 mgvs0.89 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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141%11.3mg

Iron

40%3.2mg

11.3 mgvs3.2 mg

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

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32%134mg

Magnesium

55.5%233mg

134 mgvs233 mg

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

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164%3.8mg

Manganese

82%1.9mg

3.8 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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68.3%478mg

Phosphorus

59.3%415mg

478 mgvs415 mg

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

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12%411mg

Potassium

18.6%633mg

411 mgvs633 mg

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

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7.14%3.93μg

Selenium

6.44%3.54μg

3.93 μgvs3.54 μg

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

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37.6%564mg

Sodium

0.058%0.86mg

564 mgvs0.86 mg

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

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32%3.52mg

Zinc

24.5%2.7mg

3.52 mgvs2.7 mg

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

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0.27%10g

Water

0.1%3.8g

10 gvs3.8 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, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Almonds:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have more Vitamin A, 5.5 times more Vitamin B1, 4 times more Vitamin B3, 3.1 times more Vitamin B5, 9.9 times more Vitamin B6 and 6.8 times more Vitamin B9 than Almonds.
While Almonds contain 32.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Almonds have similar amounts of Vitamin B2 per 500 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Almonds:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 1.3 times more Calcium, 3.5 times more Iron, 2 times more Manganese, 652.7 times more Sodium and 1.3 times more Zinc than Almonds.
While Almonds contain 1.9 times more Copper, 1.7 times more Magnesium and 1.5 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Almonds have similar amounts of Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 32.4 times more Omega 3, 5.4 times more Carbohydrate and 7.6 times more Sugars than Almonds.
While Almonds contain 6.2 times more Fat, 3 times more Saturated Fat, 4.6 times more Omega 6 and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Almonds have similar amounts of Energy and Fiber per 500 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dryAlmondsVS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dryCereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: