Comparing Nutrients in 500 calories AlmondsVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

Weight per 500 calories

Almonds

86.4g

Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

113g

Almonds have 1.3 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal having very high energy density.

Which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

23%

73%

500 kcal ▼

Macro Nutrients

Almondsvs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

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

13.4%13g

43 gvs13 g

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

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10.3%3.3g

Saturated Fat

5.85%1.87g

3.3 gvs1.87 g

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

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0.16%0.003g

Omega 3

0.003 gvsNA g

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

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62.6%10.6g

Omega 6

10.6 gvsNA 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

69.4%90g

18.6 gvs90 g

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

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5.2%3.76g

Sugars

55%40g

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

3.76 gvs40 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

14%5.3g

10.8 gvs5.3 g

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

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32.6%18.3g

Protein

9.88%5.53g

18.3 gvs5.53 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, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

0%0μg

Vitamin A

62.7%564μg

RAE, retinol activity equivalents

0 μgvs564 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

14.8%0.18mg

Vitamin B1

141%1.7mg

Thiamine

0.18 mgvs1.7 mg

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

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75.6%0.98mg

Vitamin B2

139%1.8mg

Riboflavin

0.98 mgvs1.8 mg

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

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19.5%3.12mg

Vitamin B3

139%22mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs22 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

8.13%0.41mg

Vitamin B5

Pantothenic acid

0.41 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

9.1%0.12mg

Vitamin B6

170%2.2mg

Pyridoxine

0.12 mgvs2.2 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

188%753μg

Folates and Folic Acid

38 μgvs753 μg

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

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0%0μg

Vitamin B12

235%5.64μg

Cobalamin

0 μgvs5.64 μg

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

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0%0mg

Vitamin C

31.4%28.2mg

Ascorbic acid

0 mgvs28.2 mg

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

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0%0IU

Vitamin D

24.5%147IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs147 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

148%22mg

Vitamin E

7.3%1.1mg

Tocopherols and Tocotrienols

22 mgvs1.1 mg

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

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0%0μg

Vitamin K

1.5%1.8μg

Phytomenadione or phylloquinone

0 μgvs1.8 μg

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

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Minerals

Almondsvs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

23.2%232mg

Calcium

38%381mg

232 mgvs381 mg

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

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99%0.89mg

Copper

0.89 mgvsNA 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

484%38.7mg

3.2 mgvs38.7 mg

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

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55.5%233mg

Magnesium

10.2%43mg

233 mgvs43 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

28.4%199mg

415 mgvs199 mg

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

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18.6%633mg

Potassium

5.94%202mg

633 mgvs202 mg

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

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6.44%3.54μg

Selenium

3.54 μgvsNA μg

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

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0.058%0.86mg

Sodium

34.8%521mg

0.86 mgvs521 mg

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

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24.5%2.7mg

Zinc

151%16.6mg

2.7 mgvs16.6 mg

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

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0.1%3.8g

Water

0.034%1.24g

3.8 gvs1.24 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, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

Almonds have 20.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
While Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain more Vitamin A, 9.6 times more Vitamin B1, 1.8 times more Vitamin B2, 7.1 times more Vitamin B3, 18.7 times more Vitamin B6, 19.8 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

Almonds have 5.4 times more Magnesium, 2.1 times more Phosphorus and 3.1 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
While Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 1.6 times more Calcium, 12.1 times more Iron, 603.8 times more Sodium and 6.1 times more Zinc than Almonds.

Comparison of macro-nutrients per 500 calories:

Almonds have 3.3 times more Fat, 1.8 times more Saturated Fat, 2 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
While Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 4.8 times more Carbohydrate and 10.6 times more Sugars than Almonds.
Both Almonds and Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have similar amounts of Energy per 500 kcal.
Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealVS Blanched AlmondsAlmondsVS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dryCereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealVS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: