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

Weight per 500 calories

Cereals ready-to-eat, granola, homemade

102g

Almonds

86.4g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, granola, homemade

11%

45%

44%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, granola, homemadevs 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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25.6%25g

Fat

44.5%43g

25 gvs43 g

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

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12.6%4.05g

Saturated Fat

10.3%3.3g

4.05 gvs3.3 g

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

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39%0.62g

Omega 3

0.16%0.003g

0.62 gvs0.003 g

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

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43.3%7.36g

Omega 6

62.6%10.6g

7.36 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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42.4%55g

Carbohydrate

14.3%18.6g

55 gvs18.6 g

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

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28%20.2g

Sugars

5.2%3.76g

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

20.2 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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24%9.1g

Fiber

28.4%10.8g

9.1 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 ready-to-eat, granola, homemadevs Almonds

0.11%1.02μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.02 μgvs0 μg

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

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46.7%0.56mg

Vitamin B1

14.8%0.18mg

Thiamine

0.56 mgvs0.18 mg

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

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28%0.36mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.36 mgvs0.98 mg

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

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17.5%2.8mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs3.12 mg

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

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15.4%0.77mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.77 mgvs0.41 mg

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

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29%0.38mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.38 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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21.5%86μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

86 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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1.36%1.23mg

Vitamin C

0%0mg

Ascorbic acid

1.23 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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75.7%11.3mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

11.3 mgvs22 mg

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

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4.5%5.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5.4 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, granola, homemadevs Almonds

7.77%77.7mg

Calcium

23.2%232mg

77.7 mgvs232 mg

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

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73.5%0.66mg

Copper

99%0.89mg

0.66 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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50.5%4.04mg

Iron

40%3.2mg

4.04 mgvs3.2 mg

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

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41%172mg

Magnesium

55.5%233mg

172 mgvs233 mg

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

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178%4.1mg

Manganese

82%1.9mg

4.1 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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63%441mg

Phosphorus

59.3%415mg

441 mgvs415 mg

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

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16.2%551mg

Potassium

18.6%633mg

551 mgvs633 mg

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

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47.2%26μg

Selenium

6.44%3.54μg

26 μgvs3.54 μg

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

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1.77%26.6mg

Sodium

0.058%0.86mg

26.6 mgvs0.86 mg

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

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38.8%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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0.16%5.97g

Water

0.1%3.8g

5.97 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, granola, homemade vs Almonds:

Cereals ready-to-eat, granola, homemade have 3.2 times more Vitamin B1, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Almonds.
While Almonds contain 2.7 times more Vitamin B2 and 2 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Almonds have similar amounts of Vitamin B3 per 500 kcal.
Both Cereals ready-to-eat, granola, homemade as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

Cereals ready-to-eat, granola, homemade have 1.3 times more Iron, 2.2 times more Manganese, 7.3 times more Selenium and 1.6 times more Zinc than Almonds.
While Almonds contain 3 times more Calcium, 1.3 times more Copper and 1.4 times more Magnesium than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Almonds have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, granola, homemade have 1.2 times more Saturated Fat, 241.2 times more Omega 3, 3 times more Carbohydrate and 5.4 times more Sugars than Almonds.
While Almonds contain 1.7 times more Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Almonds have similar amounts of Energy and Fiber per 500 kcal.
Both Cereals ready-to-eat, granola, homemade as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, granola, homemadeVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealAlmondsVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealCereals ready-to-eat, granola, homemadeVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: