Comparing Nutrients in 500 calories Cereals ready-to-eat, ALPENVS Almonds

Weight per 500 calories

Cereals ready-to-eat, ALPEN

142g

Almonds

86.4g

Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, ALPEN, which is very high in comparison to other foods. Cereals ready-to-eat, ALPEN having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, ALPEN or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, ALPEN

12%

80%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, ALPENvs 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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4.83%4.7g

Fat

44.5%43g

4.7 gvs43 g

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

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2.2%0.7g

Saturated Fat

10.3%3.3g

0.7 gvs3.3 g

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

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3.9%0.063g

Omega 3

0.16%0.003g

0.063 gvs0.003 g

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

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7.35%1.25g

Omega 6

62.6%10.6g

1.25 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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82.7%108g

Carbohydrate

14.3%18.6g

108 gvs18.6 g

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

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39%28.4g

Sugars

5.2%3.76g

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

28.4 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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34%13g

Fiber

28.4%10.8g

13 gvs10.8 g

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

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28.4%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 ready-to-eat, ALPENvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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47.3%0.57mg

Vitamin B1

14.8%0.18mg

Thiamine

0.57 mgvs0.18 mg

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

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43.7%0.57mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.57 mgvs0.98 mg

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

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19%3mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

3 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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30.6%0.4mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.4 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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10.7%42.6μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

42.6 μgvs38 μg

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

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7.1%0.17μg

Vitamin B12

0%0μg

Cobalamin

0.17 μgvs0 μg

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

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13.7%12.4mg

Vitamin C

0%0mg

Ascorbic acid

12.4 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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4.83%0.72mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.72 mgvs22 mg

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

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2.96%3.55μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.55 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, ALPENvs Almonds

21%209mg

Calcium

23.2%232mg

209 mgvs232 mg

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

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47.3%0.43mg

Copper

99%0.89mg

0.43 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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53.3%4.26mg

Iron

40%3.2mg

4.26 mgvs3.2 mg

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

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31.8%134mg

Magnesium

55.5%233mg

134 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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75.3%527mg

Phosphorus

59.3%415mg

527 mgvs415 mg

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

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17.5%594mg

Potassium

18.6%633mg

594 mgvs633 mg

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

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44.7%24.6μg

Selenium

6.44%3.54μg

24.6 μgvs3.54 μg

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

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2.56%38.4mg

Sodium

0.058%0.86mg

38.4 mgvs0.86 mg

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

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38.7%4.26mg

Zinc

24.5%2.7mg

4.26 mgvs2.7 mg

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

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0.28%10.5g

Water

0.1%3.8g

10.5 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 ready-to-eat, ALPEN vs Almonds:

Cereals ready-to-eat, ALPEN have 3.2 times more Vitamin B1, 3.4 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Almonds.
While Almonds contain 1.7 times more Vitamin B2 and 30.6 times more Vitamin E than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
Both Cereals ready-to-eat, ALPEN as well as Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, ALPEN vs Almonds:

Cereals ready-to-eat, ALPEN have 1.3 times more Iron, 1.3 times more Phosphorus, 6.9 times more Selenium and 1.6 times more Zinc than Almonds.
While Almonds contain 2.1 times more Copper and 1.7 times more Magnesium than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Almonds have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, ALPEN have 5.8 times more Carbohydrate and 7.6 times more Sugars than Almonds.
While Almonds contain 9.2 times more Fat, 4.7 times more Saturated Fat and 8.5 times more Omega 6 than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Almonds have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Cereals ready-to-eat, ALPEN as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, ALPENVS Cereals ready-to-eat, FAMILIAAlmondsVS Cereals ready-to-eat, FAMILIACereals ready-to-eat, ALPENVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, ALPENVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, ALPEN or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: