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

Weight per 500 calories

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

142g

Roasted Almonds

83.6g

Dry Roasted Almonds have 1.7 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 Roasted Almonds?

Macros Ratio

Protein Fat Carbs

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

12%

11%

77%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

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

45.3%44g

6.23 gvs44 g

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

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4.6%1.47g

Saturated Fat

10.7%3.42g

1.47 gvs3.42 g

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

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Omega 3

0.52%0.008g

NA gvs0.008 g

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

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Omega 6

63.7%11g

NA gvs11 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

13.5%17.6g

103 gvs17.6 g

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

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40%29g

Sugars

5.6%4.06g

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

29 gvs4.06 g

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

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Fructose

0.012%0.008g

≤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 gvs0.008 g

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

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Glucose

%0.008g

NA gvs0.008 g

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

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Sucrose

%3.97g

NA gvs3.97 g

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

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31.7%12g

Fiber

24%9.1g

12 gvs9.1 g

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

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28.6%16g

Protein

31.3%17.5g

16 gvs17.5 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 Roasted 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

5.37%0.064mg

Thiamine

0.54 mgvs0.064 mg

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

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23.4%0.3mg

Vitamin B2

77%1mg

Riboflavin

0.3 mgvs1 mg

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

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15%2.4mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs3.04 mg

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

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Vitamin B5

5.37%0.27mg

Pantothenic acid

NA mgvs0.27 mg

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

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17.2%0.22mg

Vitamin B6

8.75%0.11mg

Pyridoxine

0.22 mgvs0.11 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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14%55.2μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

55.2 μgvs46 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

133%20mg

Tocopherols and Tocotrienols

0.67 mgvs20 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 Roasted Almonds

17.6%176mg

Calcium

22.4%224mg

176 mgvs224 mg

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

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Copper

102%0.92mg

NA mgvs0.92 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

39%3.1mg

4.43 mgvs3.1 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

81%1.87mg

NA mgvs1.87 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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72.4%507mg

Phosphorus

56.3%394mg

507 mgvs394 mg

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

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18.5%630mg

Potassium

17.5%596mg

630 mgvs596 mg

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

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Selenium

3.04%1.67μg

NA μgvs1.67 μg

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

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33.4%501mg

Sodium

0.17%2.5mg

501 mgvs2.5 mg

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

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33%3.63mg

Zinc

25%2.77mg

3.63 mgvs2.77 mg

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

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0.29%10.7g

Water

0.054%2g

10.7 gvs2 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 Roasted Almonds:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 8.3 times more Vitamin B1, 2 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Dry Roasted Almonds.
While Dry Roasted Almonds contain 3.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 30 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 Roasted Almonds:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 1.4 times more Iron, 1.3 times more Phosphorus, 199.9 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
While Dry Roasted 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 Dry Roasted 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 5.9 times more Carbohydrate, 7.1 times more Sugars and 1.3 times more Fiber than Dry Roasted Almonds.
While Dry Roasted Almonds contain 7 times more Fat and 2.3 times more Saturated Fat than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Dry Roasted Almonds have similar amounts of Energy and Protein per 500 kcal.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry as well as Dry Roasted 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, dryRoasted AlmondsVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dryCereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: