Comparing Nutrients in 500 calories Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryVS Almonds

Weight per 500 calories

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

142g

Almonds

86.4g

Almonds have 1.6 times more energy per unit of mass than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry, which is very high in comparison to other foods. Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry having high energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

12%

11%

77%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, 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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6.43%6.23g

Fat

44.5%43g

6.23 gvs43 g

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

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4.6%1.47g

Saturated Fat

10.3%3.3g

1.47 gvs3.3 g

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

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Omega 3

0.16%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

62.6%10.6g

NA gvs10.6 g

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

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0.49%1.4mg

Cholesterol

0%0mg

1.4 mgvs0 mg

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

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79%103g

Carbohydrate

14.3%18.6g

103 gvs18.6 g

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

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40%29g

Sugars

5.2%3.76g

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

29 gvs3.76 g

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

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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]

NA gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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31.7%12g

Fiber

28.4%10.8g

12 gvs10.8 g

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

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28.6%16g

Protein

32.6%18.3g

16 gvs18.3 g

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

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Vitamins

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryvs 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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44.6%0.54mg

Vitamin B1

14.8%0.18mg

Thiamine

0.54 mgvs0.18 mg

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

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23.4%0.3mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.3 mgvs0.98 mg

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

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15%2.4mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs3.12 mg

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

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Vitamin B5

8.13%0.41mg

Pantothenic acid

NA mgvs0.41 mg

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

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17.2%0.22mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.22 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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14%55.2μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

55.2 μgvs38 μg

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

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12%0.28μg

Vitamin B12

0%0μg

Cobalamin

0.28 μgvs0 μg

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

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14.8%13.3mg

Vitamin C

0%0mg

Ascorbic acid

13.3 mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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4.44%0.67mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.67 mgvs22 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryvs Almonds

17.6%176mg

Calcium

23.2%232mg

176 mgvs232 mg

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

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Copper

99%0.89mg

NA 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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55.4%4.43mg

Iron

40%3.2mg

4.43 mgvs3.2 mg

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

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38%160mg

Magnesium

55.5%233mg

160 mgvs233 mg

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

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Manganese

82%1.9mg

NA 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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72.4%507mg

Phosphorus

59.3%415mg

507 mgvs415 mg

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

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18.5%630mg

Potassium

18.6%633mg

630 mgvs633 mg

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

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Selenium

6.44%3.54μg

NA μgvs3.54 μg

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

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33.4%501mg

Sodium

0.058%0.86mg

501 mgvs0.86 mg

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

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33%3.63mg

Zinc

24.5%2.7mg

3.63 mgvs2.7 mg

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

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0.29%10.7g

Water

0.1%3.8g

10.7 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, oatmeal, REAL MEDLEYS, summer berry, dry vs Almonds:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 3 times more Vitamin B1, 1.9 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
While Almonds contain 3.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 33.2 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.

Comparing minerals per 500 calories for Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Almonds:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 1.4 times more Iron, 1.2 times more Phosphorus, 580.6 times more Sodium and 1.3 times more Zinc than Almonds.
While Almonds contain 1.3 times more Calcium and 1.5 times more Magnesium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Almonds have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 5.5 times more Carbohydrate and 7.7 times more Sugars than Almonds.
While Almonds contain 6.9 times more Fat and 2.2 times more Saturated Fat than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Almonds have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dryAlmondsVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dryCereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: