Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 500 calories Cereals, whole wheat hot natural cereal, dryVS Almonds

Weight per 500 calories

Cereals, whole wheat hot natural cereal, dry
146g
Almonds
86.4g

Almonds have 1.7 times more energy per unit of mass than Cereals, whole wheat hot natural cereal, dry, which is very high in comparison to other foods. Cereals, whole wheat hot natural cereal, dry having high energy density.

Which food has more nutrients per 500 calories - Cereals, whole wheat hot natural cereal, dry or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals, whole wheat hot natural cereal, dry
12%
5%
83%
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 .

Find Breakfast Cereals rich in Energy
3%2.92g
Fat
44.5%43g
2.92 gvs43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
1.37%0.44g
Saturated Fat
10.3%3.3g
0.44 gvs3.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
6.85%0.11g
Omega 3
0.16%0.003g
0.11 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 3
8.02%1.36g
Omega 6
62.6%10.6g
1.36 gvs10.6 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
84.6%110g
Carbohydrate
14.3%18.6g
110 gvs18.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
0.85%0.61g
Sugars
5.2%3.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.61 gvs3.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sugars
NA
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 .

Find Breakfast Cereals rich in Fructose
NA
Glucose
%0.15g
NA gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Glucose
NA
Sucrose
%3.4g
NA gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sucrose
36.5%14g
Fiber
28.4%10.8g
14 gvs10.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
29.2%16.4g
Protein
32.6%18.3g
16.4 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 .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
48.7%0.58mg
Vitamin B1
14.8%0.18mg
Thiamine
0.58 mgvs0.18 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
33.7%0.44mg
Vitamin B2
75.6%0.98mg
Riboflavin
0.44 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
44.8%7.16mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
7.16 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
26.8%1.34mg
Vitamin B5
8.13%0.41mg
Pantothenic acid
1.34 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
44%0.57mg
Vitamin B6
9.1%0.12mg
Pyridoxine
0.57 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B6
NA
Vitamin B7
164%49.2μg
Biotin
NA μgvs49.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7
28.5%114μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
114 μgvs38 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%0mg
Vitamin C
0%0mg
Ascorbic acid
0 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
12.8%1.9mg
Vitamin E
148%22mg
Tocopherols and Tocotrienols
1.9 mgvs22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin E
2.92%3.5μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
3.5 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin K

Minerals

5.85%58.5mg
Calcium
23.2%232mg
58.5 mgvs232 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium
74.4%0.67mg
Copper
99%0.89mg
0.67 mgvs0.89 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
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 .

Find Breakfast Cereals rich in Fluoride
62%4.96mg
Iron
40%3.2mg
4.96 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Iron
42.5%178mg
Magnesium
55.5%233mg
178 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
203%4.68mg
Manganese
82%1.9mg
4.68 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
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 .

Find Breakfast Cereals rich in Molybdenum
79%554mg
Phosphorus
59.3%415mg
554 mgvs415 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus
16.7%569mg
Potassium
18.6%633mg
569 mgvs633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
188%103μg
Selenium
6.44%3.54μg
103 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
0.19%2.92mg
Sodium
0.058%0.86mg
2.92 mgvs0.86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
35.4%3.9mg
Zinc
24.5%2.7mg
3.9 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.39%14.5g
Water
0.1%3.8g
14.5 gvs3.8 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, whole wheat hot natural cereal, dry vs Almonds:
Comparing minerals per 500 calories for Cereals, whole wheat hot natural cereal, dry vs Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: