Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GRAPE-NUTS CerealVS Blanched Almonds

Weight per 500 calories

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

139g

Blanched Almonds

84.7g

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

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

12%

84%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GRAPE-NUTS Cerealvs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy

2.6%2.5g

Fat

46%44.5g

2.5 gvs44.5 g

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

Find Breakfast Cereals rich in Fat

1.47%0.47g

Saturated Fat

10.5%3.35g

0.47 gvs3.35 g

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

Find Breakfast Cereals rich in Saturated Fat

5.3%0.084g

Omega 3

0.21%0.003g

0.084 gvs0.003 g

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

Find Breakfast Cereals rich in Omega 3

5.87%1g

Omega 6

61.6%10.5g

1 gvs10.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Cholesterol

85.8%111g

Carbohydrate

12%16g

111 gvs16 g

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

Find Breakfast Cereals rich in Carbohydrate

17%12.3g

Sugars

5.4%3.92g

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

12.3 gvs3.92 g

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

Find Breakfast Cereals rich in Sugars

Fructose

0%0g

≤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 g

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

Find Breakfast Cereals rich in Fructose

Glucose

%0.025g

NA gvs0.025 g

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

Find Breakfast Cereals rich in Glucose

Sucrose

%3.78g

NA gvs3.78 g

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

Find Breakfast Cereals rich in Sucrose

47.4%18g

Fiber

22%8.4g

18 gvs8.4 g

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

Find Breakfast Cereals rich in Fiber

27.8%15.5g

Protein

32.4%18g

15.5 gvs18 g

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

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals ready-to-eat, POST, GRAPE-NUTS Cerealvs Blanched 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 .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

75%0.9mg

Vitamin B1

13.5%0.16mg

Thiamine

0.9 mgvs0.16 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

12.8%0.17mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.17 mgvs0.6 mg

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

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

74.6%12mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

12 mgvs2.97 mg

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

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

24%1.2mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

1.2 mgvs0.27 mg

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

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

92%1.2mg

Vitamin B6

7.5%0.097mg

Pyridoxine

1.2 mgvs0.097 mg

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

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7

119%478μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

478 μgvs41.5 μg

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

Find Breakfast Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0.15%0.14mg

Vitamin C

0%0mg

Ascorbic acid

0.14 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

5.72%0.86mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

0.86 mgvs20 mg

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

Find Breakfast Cereals rich in Vitamin E

2.3%2.77μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.77 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals ready-to-eat, POST, GRAPE-NUTS Cerealvs Blanched Almonds

4.43%44.3mg

Calcium

20%200mg

44.3 mgvs200 mg

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

Find Breakfast Cereals rich in Calcium

52.3%0.47mg

Copper

97%0.87mg

0.47 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

485%38.8mg

Iron

34.7%2.78mg

38.8 mgvs2.78 mg

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

Find Breakfast Cereals rich in Iron

41%172mg

Magnesium

54%227mg

172 mgvs227 mg

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

Find Breakfast Cereals rich in Magnesium

195%4.5mg

Manganese

67.6%1.56mg

4.5 mgvs1.56 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese

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 .

Find Breakfast Cereals rich in Molybdenum

92%647mg

Phosphorus

58.2%408mg

647 mgvs408 mg

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

Find Breakfast Cereals rich in Phosphorus

16.3%554mg

Potassium

16.4%558mg

554 mgvs558 mg

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

Find Breakfast Cereals rich in Potassium

23%12.6μg

Selenium

4.93%2.7μg

12.6 μgvs2.7 μg

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

Find Breakfast Cereals rich in Selenium

43%644mg

Sodium

1.07%16mg

644 mgvs16 mg

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

Find Breakfast Cereals rich in Sodium

26%2.87mg

Zinc

23%2.5mg

2.87 mgvs2.5 mg

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

Find Breakfast Cereals rich in Zinc

0.13%4.85g

Water

0.1%3.82g

4.85 gvs3.82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Blanched Almonds:

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 5.6 times more Vitamin B1, 4 times more Vitamin B3, 4.5 times more Vitamin B5, 12.2 times more Vitamin B6 and 11.5 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 3.6 times more Vitamin B2 and 23.4 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Blanched 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, POST, GRAPE-NUTS Cereal vs Blanched Almonds:

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 14 times more Iron, 2.9 times more Manganese, 1.6 times more Phosphorus, 4.6 times more Selenium and 40 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 4.5 times more Calcium, 1.8 times more Copper and 1.3 times more Magnesium than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Blanched Almonds have similar amounts of Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 24.9 times more Omega 3, 7 times more Carbohydrate, 3.1 times more Sugars and 2.1 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 17.8 times more Fat, 7.1 times more Saturated Fat and 10.5 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Blanched Almonds have similar amounts of Energy and Protein per 500 kcal.
Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, POST, GRAPE-NUTS CerealVS POST, GRAPE-NUTS FlakesBlanched AlmondsVS POST, GRAPE-NUTS FlakesCereals ready-to-eat, POST, GRAPE-NUTS CerealVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GRAPE-NUTS CerealVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: