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

Weight per 500 calories

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

139g

Roasted Almonds

83.6g

Dry Roasted Almonds have 1.7 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 Roasted Almonds?

Macros Ratio

Protein Fat Carbs

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

12%

84%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GRAPE-NUTS Cerealvs Roasted 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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2.6%2.5g

Fat

45.3%44g

2.5 gvs44 g

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

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1.47%0.47g

Saturated Fat

10.7%3.42g

0.47 gvs3.42 g

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

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5.3%0.084g

Omega 3

0.52%0.008g

0.084 gvs0.008 g

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

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5.87%1g

Omega 6

63.7%11g

1 gvs11 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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85.8%111g

Carbohydrate

13.5%17.6g

111 gvs17.6 g

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

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17%12.3g

Sugars

5.6%4.06g

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

12.3 gvs4.06 g

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

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Fructose

0.012%0.008g

≤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 gvs0.008 g

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

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Glucose

%0.008g

NA gvs0.008 g

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

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Sucrose

%3.97g

NA gvs3.97 g

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

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47.4%18g

Fiber

24%9.1g

18 gvs9.1 g

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

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27.8%15.5g

Protein

31.3%17.5g

15.5 gvs17.5 g

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

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Vitamins

Cereals ready-to-eat, POST, GRAPE-NUTS Cerealvs Roasted 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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75%0.9mg

Vitamin B1

5.37%0.064mg

Thiamine

0.9 mgvs0.064 mg

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

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12.8%0.17mg

Vitamin B2

77%1mg

Riboflavin

0.17 mgvs1 mg

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

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74.6%12mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

12 mgvs3.04 mg

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

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24%1.2mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

1.2 mgvs0.27 mg

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

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92%1.2mg

Vitamin B6

8.75%0.11mg

Pyridoxine

1.2 mgvs0.11 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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119%478μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

478 μgvs46 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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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 .

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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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5.72%0.86mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

0.86 mgvs20 mg

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

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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 .

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Minerals

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

4.43%44.3mg

Calcium

22.4%224mg

44.3 mgvs224 mg

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

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52.3%0.47mg

Copper

102%0.92mg

0.47 mgvs0.92 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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485%38.8mg

Iron

39%3.1mg

38.8 mgvs3.1 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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195%4.5mg

Manganese

81%1.87mg

4.5 mgvs1.87 mg

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

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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 .

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92%647mg

Phosphorus

56.3%394mg

647 mgvs394 mg

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

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16.3%554mg

Potassium

17.5%596mg

554 mgvs596 mg

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

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23%12.6μg

Selenium

3.04%1.67μg

12.6 μgvs1.67 μg

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

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43%644mg

Sodium

0.17%2.5mg

644 mgvs2.5 mg

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

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26%2.87mg

Zinc

25%2.77mg

2.87 mgvs2.77 mg

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

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0.13%4.85g

Water

0.054%2g

4.85 gvs2 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, POST, GRAPE-NUTS Cereal vs Roasted Almonds:

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 14 times more Vitamin B1, 3.9 times more Vitamin B3, 4.5 times more Vitamin B5, 10.5 times more Vitamin B6 and 10.4 times more Vitamin B9 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 6 times more Vitamin B2 and 23.3 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 Dry Roasted 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 Roasted Almonds:

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 12.4 times more Iron, 2.4 times more Manganese, 1.6 times more Phosphorus, 7.5 times more Selenium and 256.8 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 5.1 times more Calcium, 2 times more Copper and 1.4 times more Magnesium than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Dry Roasted 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 10.1 times more Omega 3, 6.3 times more Carbohydrate, 3 times more Sugars and 2 times more Fiber than Dry Roasted Almonds.
While Dry Roasted Almonds contain 17.5 times more Fat, 7.3 times more Saturated Fat and 10.9 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Dry Roasted Almonds have similar amounts of Energy and Protein per 500 kcal.
Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Dry Roasted 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 FlakesRoasted AlmondsVS POST, GRAPE-NUTS FlakesCereals ready-to-eat, POST, GRAPE-NUTS CerealVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: