Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Blanched Almonds

Weight per 500 calories

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

132g

Blanched Almonds

84.7g

Blanched Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan, which is very high in comparison to other foods. Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

16%

76%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs Blanched 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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9.7%9.4g

Fat

46%44.5g

9.4 gvs44.5 g

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

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3.3%1.06g

Saturated Fat

10.5%3.35g

1.06 gvs3.35 g

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

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9.5%0.15g

Omega 3

0.21%0.003g

0.15 gvs0.003 g

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

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15.4%2.63g

Omega 6

61.6%10.5g

2.63 gvs10.5 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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75.6%98g

Carbohydrate

12%16g

98 gvs16 g

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

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44%32g

Sugars

5.4%3.92g

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

32 gvs3.92 g

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

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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 .

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Glucose

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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32.4%12.3g

Fiber

22%8.4g

12.3 gvs8.4 g

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

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18.7%10.4g

Protein

32.4%18g

10.4 gvs18 g

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

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Vitamins

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs Blanched Almonds

60%538μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

538 μgvs0 μg

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

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77%0.93mg

Vitamin B1

13.5%0.16mg

Thiamine

0.93 mgvs0.16 mg

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

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81.4%1.06mg

Vitamin B2

46.3%0.6mg

Riboflavin

1.06 mgvs0.6 mg

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

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75.2%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 .

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Vitamin B5

5.32%0.27mg

Pantothenic acid

NA mgvs0.27 mg

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

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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 .

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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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60%241μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

241 μgvs41.5 μg

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

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149%3.57μg

Vitamin B12

0%0μg

Cobalamin

3.57 μgvs0 μg

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

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0.73%0.66mg

Vitamin C

0%0mg

Ascorbic acid

0.66 mgvs0 mg

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

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16%97IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

97 IUvs0 IU

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

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5.03%0.75mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

0.75 mgvs20 mg

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

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2.87%3.44μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.44 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs Blanched Almonds

5.16%51.6mg

Calcium

20%200mg

51.6 mgvs200 mg

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

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58.8%0.53mg

Copper

97%0.87mg

0.53 mgvs0.87 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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271%21.7mg

Iron

34.7%2.78mg

21.7 mgvs2.78 mg

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

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27.4%115mg

Magnesium

54%227mg

115 mgvs227 mg

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

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Manganese

67.6%1.56mg

NA mgvs1.56 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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48%335mg

Phosphorus

58.2%408mg

335 mgvs408 mg

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

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14.7%500mg

Potassium

16.4%558mg

500 mgvs558 mg

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

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73%40.2μg

Selenium

4.93%2.7μg

40.2 μgvs2.7 μg

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

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21.8%327mg

Sodium

1.07%16mg

327 mgvs16 mg

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

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26.5%2.9mg

Zinc

23%2.5mg

2.9 mgvs2.5 mg

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

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0.3%11.2g

Water

0.1%3.82g

11.2 gvs3.82 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, GREAT GRAINS, Raisin, Date & Pecan vs Blanched Almonds:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have more Vitamin A, 5.7 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B3, 12.2 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Blanched Almonds.
While Blanched Almonds contain 26.7 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Blanched Almonds:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 7.8 times more Iron, 14.8 times more Selenium and 20.3 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 3.9 times more Calcium, 1.6 times more Copper and 2 times more Magnesium than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Blanched Almonds have similar amounts of Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 44.9 times more Omega 3, 6.2 times more Carbohydrate, 8.1 times more Sugars and 1.5 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 4.7 times more Fat, 3.2 times more Saturated Fat, 4 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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, GREAT GRAINS, Raisin, Date & PecanVS Orange Juice DrinkBlanched AlmondsVS Orange Juice DrinkCereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: