Comparing Nutrients in 500 calories AlmondsVS Cereals, MALT-O-MEAL, original, plain, dry

Weight per 500 calories

Almonds

86.4g

Cereals, MALT-O-MEAL, original, plain, dry

137g

Almonds have 1.6 times more energy per 100g than Cereals, MALT-O-MEAL, original, plain, dry. It has very high energy density when compared to other foods. Cereals, MALT-O-MEAL, original, plain, dry having high energy density.

Which food has more nutrients per 500 calories - Almonds or Cereals, MALT-O-MEAL, original, plain, dry?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals, MALT-O-MEAL, original, plain, dry

13%

85%

500 kcal ▼

Macro Nutrients

Almondsvs Cereals, MALT-O-MEAL, original, plain, dry

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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44.5%43g

Fat

0.99%0.96g

43 gvs0.96 g

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

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10.3%3.3g

Saturated Fat

0.34%0.11g

3.3 gvs0.11 g

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

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0.16%0.003g

Omega 3

1.97%0.032g

0.003 gvs0.032 g

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

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62.6%10.6g

Omega 6

1.83%0.31g

10.6 gvs0.31 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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14.3%18.6g

Carbohydrate

81.4%106g

18.6 gvs106 g

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

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5.2%3.76g

Sugars

0%0g

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

3.76 gvs0 g

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

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0.13%0.095g

Fructose

≤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]

0.095 gvsNA g

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

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%0.15g

Glucose

0.15 gvsNA g

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

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%3.4g

Sucrose

3.4 gvsNA g

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

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28.4%10.8g

Fiber

7.57%2.88g

10.8 gvs2.88 g

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

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32.6%18.3g

Protein

29%16g

18.3 gvs16 g

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

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Vitamins

Almondsvs Cereals, MALT-O-MEAL, original, plain, dry

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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14.8%0.18mg

Vitamin B1

122%1.47mg

Thiamine

0.18 mgvs1.47 mg

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

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75.6%0.98mg

Vitamin B2

77%1mg

Riboflavin

0.98 mgvs1 mg

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

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19.5%3.12mg

Vitamin B3

122%19.6mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs19.6 mg

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

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8.13%0.41mg

Vitamin B5

Pantothenic acid

0.41 mgvsNA mg

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

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9.1%0.12mg

Vitamin B6

119%1.55mg

Pyridoxine

0.12 mgvs1.55 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

390%1562μg

Folates and Folic Acid

38 μgvs1562 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%0mg

Vitamin C

0%0mg

Ascorbic acid

0 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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148%22mg

Vitamin E

1%0.15mg

Tocopherols and Tocotrienols

22 mgvs0.15 mg

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

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0%0μg

Vitamin K

0.11%0.14μg

Phytomenadione or phylloquinone

0 μgvs0.14 μg

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

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Minerals

Almondsvs Cereals, MALT-O-MEAL, original, plain, dry

23.2%232mg

Calcium

39%392mg

232 mgvs392 mg

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

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99%0.89mg

Copper

16%0.14mg

0.89 mgvs0.14 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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40%3.2mg

Iron

528%42.3mg

3.2 mgvs42.3 mg

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

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55.5%233mg

Magnesium

5.2%22mg

233 mgvs22 mg

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

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82%1.9mg

Manganese

1.9 mgvsNA mg

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

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87%39μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

39 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59.3%415mg

Phosphorus

30.7%215mg

415 mgvs215 mg

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

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18.6%633mg

Potassium

4.03%137mg

633 mgvs137 mg

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

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6.44%3.54μg

Selenium

62%34μg

3.54 μgvs34 μg

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

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0.058%0.86mg

Sodium

0%0mg

0.86 mgvs0 mg

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

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24.5%2.7mg

Zinc

7.1%0.78mg

2.7 mgvs0.78 mg

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

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0.1%3.8g

Water

0.38%14g

3.8 gvs14 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 Almonds vs Cereals, MALT-O-MEAL, original, plain, dry:

Almonds have 146.9 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, dry.
While Cereals, MALT-O-MEAL, original, plain, dry contain 8.3 times more Vitamin B1, 6.3 times more Vitamin B3, 13.1 times more Vitamin B6 and 41.1 times more Vitamin B9 than Almonds.
Both Almonds and Cereals, MALT-O-MEAL, original, plain, dry have similar amounts of Vitamin B2 per 500 kcal.
Both Almonds as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cereals, MALT-O-MEAL, original, plain, dry:

Almonds have 6.2 times more Copper, 10.6 times more Magnesium, 1.9 times more Phosphorus, 4.6 times more Potassium and 3.5 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
While Cereals, MALT-O-MEAL, original, plain, dry contain 1.7 times more Calcium, 13.2 times more Iron and 9.6 times more Selenium than Almonds.

Comparison of macro-nutrients per 500 calories:

Almonds have 45 times more Fat, 30 times more Saturated Fat, 34.2 times more Omega 6, more Sugars and 3.8 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
While Cereals, MALT-O-MEAL, original, plain, dry contain 5.7 times more Carbohydrate than Almonds.
Both Almonds and Cereals, MALT-O-MEAL, original, plain, dry have similar amounts of Energy and Protein per 500 kcal.
Both Almonds as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCereals, MALT-O-MEAL, original, plain, dryVS Blanched AlmondsAlmondsVS Dry Quick OatsCereals, MALT-O-MEAL, original, plain, dryVS Dry Quick Oats

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Cereals, MALT-O-MEAL, original, plain, dry

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Cereals, MALT-O-MEAL, original, plain, dry?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: