Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Almonds

Weight per 500 calories

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

132g

Almonds

86.4g

Almonds have 1.5 times more energy per unit of mass than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

11%

78%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maplevs 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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6.55%6.36g

Fat

44.5%43g

6.36 gvs43 g

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

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3.6%1.15g

Saturated Fat

10.3%3.3g

1.15 gvs3.3 g

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

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Omega 3

0.16%0.003g

NA gvs0.003 g

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

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Omega 6

62.6%10.6g

NA 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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79%103g

Carbohydrate

14.3%18.6g

103 gvs18.6 g

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

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30.5%22g

Sugars

5.2%3.76g

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

22 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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28.7%11g

Fiber

28.4%10.8g

11 gvs10.8 g

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

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26.6%15g

Protein

32.6%18.3g

15 gvs18.3 g

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

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Vitamins

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maplevs Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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75.3%0.9mg

Vitamin B1

14.8%0.18mg

Thiamine

0.9 mgvs0.18 mg

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

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86%1.1mg

Vitamin B2

75.6%0.98mg

Riboflavin

1.1 mgvs0.98 mg

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

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78.8%12.6mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

12.6 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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89%1.16mg

Vitamin B6

9.1%0.12mg

Pyridoxine

1.16 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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238%951μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

951 μgvs38 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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17%15mg

Vitamin C

0%0mg

Ascorbic acid

15 mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

148%22mg

Tocopherols and Tocotrienols

NA mgvs22 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maplevs Almonds

26.4%264mg

Calcium

23.2%232mg

264 mgvs232 mg

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

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Copper

99%0.89mg

NA 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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477%38mg

Iron

40%3.2mg

38 mgvs3.2 mg

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

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36%151mg

Magnesium

55.5%233mg

151 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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69.7%488mg

Phosphorus

59.3%415mg

488 mgvs415 mg

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

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14%471mg

Potassium

18.6%633mg

471 mgvs633 mg

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

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Selenium

6.44%3.54μg

NA μgvs3.54 μg

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

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30.4%457mg

Sodium

0.058%0.86mg

457 mgvs0.86 mg

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

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86%9.45mg

Zinc

24.5%2.7mg

9.45 mgvs2.7 mg

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

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0.098%3.6g

Water

0.1%3.8g

3.6 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, QUAKER Oatmeal Squares, Golden Maple vs Almonds:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 5.1 times more Vitamin B1, 4 times more Vitamin B3, 9.8 times more Vitamin B6, 25 times more Vitamin B9 and more Vitamin C than Almonds.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Almonds have similar amounts of Vitamin B2 per 500 kcal.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple as well as Almonds have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Almonds:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 11.9 times more Iron, 528.7 times more Sodium and 3.5 times more Zinc than Almonds.
While Almonds contain 1.5 times more Magnesium and 1.3 times more Potassium than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Almonds have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 5.5 times more Carbohydrate and 5.9 times more Sugars than Almonds.
While Almonds contain 6.8 times more Fat and 2.9 times more Saturated Fat than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Almonds have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple 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, QUAKER Oatmeal Squares, Golden MapleVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugarAlmondsVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugarCereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: