Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSVS Almonds

Weight per 500 calories

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

141g

Almonds

86.4g

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

Which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

10%

85%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSvs 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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2.82%2.74g

Fat

44.5%43g

2.74 gvs43 g

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

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1%0.32g

Saturated Fat

10.3%3.3g

0.32 gvs3.3 g

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

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3.97%0.064g

Omega 3

0.16%0.003g

0.064 gvs0.003 g

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

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5.6%0.95g

Omega 6

62.6%10.6g

0.95 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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89%116g

Carbohydrate

14.3%18.6g

116 gvs18.6 g

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

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39%28.2g

Sugars

5.2%3.76g

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

28.2 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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40.5%15.4g

Fiber

28.4%10.8g

15.4 gvs10.8 g

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

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23%13g

Protein

32.6%18.3g

13 gvs18.3 g

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

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Vitamins

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSvs 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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80%0.96mg

Vitamin B1

14.8%0.18mg

Thiamine

0.96 mgvs0.18 mg

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

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82.6%1.07mg

Vitamin B2

75.6%0.98mg

Riboflavin

1.07 mgvs0.98 mg

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

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80.2%13mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

13 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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99%1.3mg

Vitamin B6

9.1%0.12mg

Pyridoxine

1.3 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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257%1027μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

1027 μgvs38 μg

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

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161%3.86μg

Vitamin B12

0%0μg

Cobalamin

3.86 μgvs0 μg

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

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 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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8.1%1.2mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

1.2 mgvs22 mg

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

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1.9%2.26μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.26 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSvs Almonds

4.1%41mg

Calcium

23.2%232mg

41 mgvs232 mg

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

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57%0.51mg

Copper

99%0.89mg

0.51 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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520%41.6mg

Iron

40%3.2mg

41.6 mgvs3.2 mg

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

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33.6%141mg

Magnesium

55.5%233mg

141 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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55%386mg

Phosphorus

59.3%415mg

386 mgvs415 mg

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

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13.6%462mg

Potassium

18.6%633mg

462 mgvs633 mg

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

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134%73.4μg

Selenium

6.44%3.54μg

73.4 μgvs3.54 μg

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

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1.7%25.4mg

Sodium

0.058%0.86mg

25.4 mgvs0.86 mg

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

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87.6%9.63mg

Zinc

24.5%2.7mg

9.63 mgvs2.7 mg

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

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0.21%7.77g

Water

0.1%3.8g

7.77 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, MALT-O-MEAL, Frosted Mini SPOONERS vs Almonds:

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 5.4 times more Vitamin B1, 4.1 times more Vitamin B3, 10.9 times more Vitamin B6, 27 times more Vitamin B9 and more Vitamin B12 than Almonds.
While Almonds contain 18.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Almonds have similar amounts of Vitamin B2 per 500 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Almonds:

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 13 times more Iron, 20.7 times more Selenium and 3.6 times more Zinc than Almonds.
While Almonds contain 5.7 times more Calcium, 1.7 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Almonds have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 6.2 times more Carbohydrate, 7.5 times more Sugars and 1.4 times more Fiber than Almonds.
While Almonds contain 15.7 times more Fat, 10.2 times more Saturated Fat, 11.2 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Almonds have similar amounts of Energy per 500 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS 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, MALT-O-MEAL, Frosted Mini SPOONERSVS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITESAlmondsVS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITESCereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: