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Comparing Nutrients in 500 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Almonds

Weight per 500 calories

Cereals ready-to-eat, UNCLE SAM CEREAL
145g
Almonds
86.4g

Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, UNCLE SAM CEREAL, which is very high in comparison to other foods. Cereals ready-to-eat, UNCLE SAM CEREAL having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL
15%
24%
61%
Almonds
14%
72%
14%
500 kcal ▼

Macro Nutrients

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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17.3%16.8g
Fat
44.5%43g
16.8 gvs43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.27%1.37g
Saturated Fat
10.3%3.3g
1.37 gvs3.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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389%6.2g
Omega 3
0.16%0.003g
6.2 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14.3%2.43g
Omega 6
62.6%10.6g
2.43 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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73%95g
Carbohydrate
14.3%18.6g
95 gvs18.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g
Sugars
5.2%3.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.25 gvs3.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.42%0.3g
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]
0.3 gvs0.095 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.59g
Glucose
%0.15g
0.59 gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.36g
Sucrose
%3.4g
1.36 gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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77%29.3g
Fiber
28.4%10.8g
29.3 gvs10.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
41.2%23g
Protein
32.6%18.3g
23 gvs18.3 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

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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81.8%0.98mg
Vitamin B1
14.8%0.18mg
Thiamine
0.98 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
75.6%0.98mg
Riboflavin
0.18 mgvs0.98 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
43.4%6.94mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
6.94 mgvs3.12 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
18%0.9mg
Vitamin B5
8.13%0.41mg
Pantothenic acid
0.9 mgvs0.41 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
106%1.4mg
Vitamin B6
9.1%0.12mg
Pyridoxine
1.4 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
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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19%76.6μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
76.6 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 .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
3.85%3.47mg
Vitamin C
0%0mg
Ascorbic acid
3.47 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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8.67%1.3mg
Vitamin E
148%22mg
Tocopherols and Tocotrienols
1.3 mgvs22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.17%2.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

13.7%137mg
Calcium
23.2%232mg
137 mgvs232 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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121%1.1mg
Copper
99%0.89mg
1.1 mgvs0.89 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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72.8%5.82mg
Iron
40%3.2mg
5.82 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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71%298mg
Magnesium
55.5%233mg
298 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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227%5.2mg
Manganese
82%1.9mg
5.2 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
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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77.2%540mg
Phosphorus
59.3%415mg
540 mgvs415 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19%645mg
Potassium
18.6%633mg
645 mgvs633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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232%128μg
Selenium
6.44%3.54μg
128 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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20%298mg
Sodium
0.058%0.86mg
298 mgvs0.86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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51%5.6mg
Zinc
24.5%2.7mg
5.6 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.4g
Water
0.1%3.8g
6.4 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, UNCLE SAM CEREAL vs Almonds:
Comparing minerals per 500 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: