Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Almonds

Weight per 500 calories

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

146g

Almonds

86.4g

Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal, which is very high in comparison to other foods. Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

87%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs 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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2.8%2.73g

Fat

44.5%43g

2.73 gvs43 g

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

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1.94%0.62g

Saturated Fat

10.3%3.3g

0.62 gvs3.3 g

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

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5.67%0.091g

Omega 3

0.16%0.003g

0.091 gvs0.003 g

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

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7.28%1.24g

Omega 6

62.6%10.6g

1.24 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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90%118g

Carbohydrate

14.3%18.6g

118 gvs18.6 g

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

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66.6%48.3g

Sugars

5.2%3.76g

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

48.3 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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39.2%15g

Fiber

28.4%10.8g

15 gvs10.8 g

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

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20%11g

Protein

32.6%18.3g

11 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, Raisin Bran Cerealvs Almonds

41%370μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

370 μgvs0 μg

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

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76.8%0.92mg

Vitamin B1

14.8%0.18mg

Thiamine

0.92 mgvs0.18 mg

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

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81%1.05mg

Vitamin B2

75.6%0.98mg

Riboflavin

1.05 mgvs0.98 mg

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

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77.4%12.4mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

12.4 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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96%1.24mg

Vitamin B6

9.1%0.12mg

Pyridoxine

1.24 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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124%496μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

496 μgvs38 μg

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

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154%3.7μg

Vitamin B12

0%0μg

Cobalamin

3.7 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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25%149IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

149 IUvs0 IU

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

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1.75%0.26mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.26 mgvs22 mg

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

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0.37%0.44μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.44 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, Raisin Bran Cerealvs Almonds

4.82%48.2mg

Calcium

23.2%232mg

48.2 mgvs232 mg

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

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82.5%0.74mg

Copper

99%0.89mg

0.74 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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279%22.3mg

Iron

40%3.2mg

22.3 mgvs3.2 mg

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

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47.3%199mg

Magnesium

55.5%233mg

199 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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71%496mg

Phosphorus

59.3%415mg

496 mgvs415 mg

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

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23.5%798mg

Potassium

18.6%633mg

798 mgvs633 mg

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

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103%56.4μg

Selenium

6.44%3.54μg

56.4 μgvs3.54 μg

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

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45.4%681mg

Sodium

0.058%0.86mg

681 mgvs0.86 mg

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

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84.5%9.3mg

Zinc

24.5%2.7mg

9.3 mgvs2.7 mg

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

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0.3%11g

Water

0.1%3.8g

11 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, Raisin Bran Cereal vs Almonds:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have more Vitamin A, 5.2 times more Vitamin B1, 4 times more Vitamin B3, 10.5 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
While Almonds contain 84.1 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Almonds have similar amounts of Vitamin B2 per 500 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Almonds:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 7 times more Iron, 1.3 times more Potassium, 15.9 times more Selenium, 788.9 times more Sodium and 3.5 times more Zinc than Almonds.
While Almonds contain 4.8 times more Calcium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Almonds have similar amounts of Copper, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 35 times more Omega 3, 6.3 times more Carbohydrate, 12.9 times more Sugars and 1.4 times more Fiber than Almonds.
While Almonds contain 15.8 times more Fat, 5.3 times more Saturated Fat, 8.6 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Almonds have similar amounts of Energy per 500 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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, MALT-O-MEAL, Raisin Bran CerealVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealAlmondsVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealCereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: