Comparing Nutrients in 500 calories AlmondsVS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Weight per 500 calories

Almonds

86.4g

Cereals ready-to-eat, chocolate-flavored frosted puffed corn

124g

Almonds have 1.4 times more energy per 100g than Cereals ready-to-eat, chocolate-flavored frosted puffed corn. It has very high energy density when compared to other foods. Cereals ready-to-eat, chocolate-flavored frosted puffed corn having very high energy density.

Which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, chocolate-flavored frosted puffed corn?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals ready-to-eat, chocolate-flavored frosted puffed corn

89%

500 kcal ▼

Macro Nutrients

Almondsvs Cereals ready-to-eat, chocolate-flavored frosted puffed corn

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

4.45%4.32g

43 gvs4.32 g

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

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10.3%3.3g

Saturated Fat

3.7%1.2g

3.3 gvs1.2 g

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

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0.16%0.003g

Omega 3

0.62%0.01g

0.003 gvs0.01 g

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

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62.6%10.6g

Omega 6

1.63%0.28g

10.6 gvs0.28 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

83%108g

18.6 gvs108 g

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

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5.2%3.76g

Sugars

74.4%54g

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

3.76 gvs54 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

12.3%4.7g

10.8 gvs4.7 g

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

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32.6%18.3g

Protein

7.36%4.12g

18.3 gvs4.12 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Cereals ready-to-eat, chocolate-flavored frosted puffed corn

0%0μg

Vitamin A

182%1635μg

RAE, retinol activity equivalents

0 μgvs1635 μg

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

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14.8%0.18mg

Vitamin B1

136%1.63mg

Thiamine

0.18 mgvs1.63 mg

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

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75.6%0.98mg

Vitamin B2

142%1.85mg

Riboflavin

0.98 mgvs1.85 mg

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

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19.5%3.12mg

Vitamin B3

136%21.8mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs21.8 mg

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

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8.13%0.41mg

Vitamin B5

2.5%0.12mg

Pantothenic acid

0.41 mgvs0.12 mg

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

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9.1%0.12mg

Vitamin B6

168%2.18mg

Pyridoxine

0.12 mgvs2.18 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

109%436μg

Folates and Folic Acid

38 μgvs436 μg

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

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0%0μg

Vitamin B12

272%6.53μg

Cobalamin

0 μgvs6.53 μg

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

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0%0mg

Vitamin C

72.6%65.3mg

Ascorbic acid

0 mgvs65.3 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

0.91%0.14mg

Tocopherols and Tocotrienols

22 mgvs0.14 mg

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

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0%0μg

Vitamin K

0.62%0.74μg

Phytomenadione or phylloquinone

0 μgvs0.74 μg

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

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Minerals

Almondsvs Cereals ready-to-eat, chocolate-flavored frosted puffed corn

23.2%232mg

Calcium

8.64%86.4mg

232 mgvs86.4 mg

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

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99%0.89mg

Copper

33%0.3mg

0.89 mgvs0.3 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

245%19.6mg

3.2 mgvs19.6 mg

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

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55.5%233mg

Magnesium

10.6%44.4mg

233 mgvs44.4 mg

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

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82%1.9mg

Manganese

13.2%0.3mg

1.9 mgvs0.3 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

25%174mg

415 mgvs174 mg

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

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18.6%633mg

Potassium

6.4%217mg

633 mgvs217 mg

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

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6.44%3.54μg

Selenium

14.6%8.02μg

3.54 μgvs8.02 μg

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

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0.058%0.86mg

Sodium

44%659mg

0.86 mgvs659 mg

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

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24.5%2.7mg

Zinc

6.3%0.69mg

2.7 mgvs0.69 mg

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

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0.1%3.8g

Water

0.11%4.22g

3.8 gvs4.22 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 ready-to-eat, chocolate-flavored frosted puffed corn:

Almonds have 3.3 times more Vitamin B5 and 163 times more Vitamin E than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain more Vitamin A, 9.2 times more Vitamin B1, 1.9 times more Vitamin B2, 7 times more Vitamin B3, 18.4 times more Vitamin B6, 11.5 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
Both Almonds as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

Almonds have 2.7 times more Calcium, 3 times more Copper, 5.2 times more Magnesium, 6.2 times more Manganese, 2.4 times more Phosphorus, 2.9 times more Potassium and 3.9 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 6.1 times more Iron, 2.3 times more Selenium and 763.4 times more Sodium than Almonds.

Comparison of macro-nutrients per 500 calories:

Almonds have 10 times more Fat, 2.8 times more Saturated Fat, 38.3 times more Omega 6, 2.3 times more Fiber and 4.4 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 5.8 times more Carbohydrate and 14.4 times more Sugars than Almonds.
Both Almonds and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Energy per 500 kcal.
Both Almonds as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCereals ready-to-eat, chocolate-flavored frosted puffed cornVS Blanched AlmondsAlmondsVS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSCereals ready-to-eat, chocolate-flavored frosted puffed cornVS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, chocolate-flavored frosted puffed corn?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: