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Comparing Nutrients in 500 calories AlmondsVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 500 calories

Almonds
86.4g
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
135g

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

Which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
6%
2%
92%
500 kcal ▼

Macro Nutrients

Almondsvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
44.5%43g
Fat
1.24%1.2g
43 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
10.3%3.3g
Saturated Fat
0.68%0.22g
3.3 gvs0.22 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.16%0.003g
Omega 3
1.7%0.027g
0.003 gvs0.027 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
62.6%10.6g
Omega 6
2.6%0.44g
10.6 gvs0.44 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Cholesterol
14.3%18.6g
Carbohydrate
93%121g
18.6 gvs121 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.2%3.76g
Sugars
96%69.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.76 gvs69.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.13%0.095g
Fructose
5.83%4.23g
≤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 gvs4.23 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.15g
Glucose
%11g
0.15 gvs11 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%3.4g
Sucrose
%48g
3.4 gvs48 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
28.4%10.8g
Fiber
9.25%3.5g
10.8 gvs3.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
32.6%18.3g
Protein
14%7.8g
18.3 gvs7.8 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, GOLDEN PUFFS
0%0μg
Vitamin A
83.3%750μg
RAE, retinol activity equivalents
0 μgvs750 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
196%2.35mg
Thiamine
0.18 mgvs2.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
75.6%0.98mg
Vitamin B2
225%2.93mg
Riboflavin
0.98 mgvs2.93 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
19.5%3.12mg
Vitamin B3
213%34mg
Niacin, nicotinic acid, niacinamide
3.12 mgvs34 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
8.57%0.43mg
Pantothenic acid
0.41 mgvs0.43 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
215%2.8mg
Pyridoxine
0.12 mgvs2.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
164%49.2μg
Vitamin B7
NA
Biotin
49.2 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
9.5%38μg
Vitamin B9
250%1001μg
Folates and Folic Acid
38 μgvs1001 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
376%9μg
Cobalamin
0 μgvs9 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
41.4%37.3mg
Ascorbic acid
0 mgvs37.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
34%204IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs204 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
3.87%0.58mg
Tocopherols and Tocotrienols
22 mgvs0.58 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
1.24%1.5μg
Phytomenadione or phylloquinone
0 μgvs1.5 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
23.2%232mg
Calcium
1.5%15mg
232 mgvs15 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
99%0.89mg
Copper
44.4%0.4mg
0.89 mgvs0.4 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds rich in Fluoride
40%3.2mg
Iron
134%10.7mg
3.2 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
55.5%233mg
Magnesium
15%62mg
233 mgvs62 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
82%1.9mg
Manganese
50%1.15mg
1.9 mgvs1.15 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
87%39μg
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
59.3%415mg
Phosphorus
43%300mg
415 mgvs300 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
18.6%633mg
Potassium
8.1%276mg
633 mgvs276 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
6.44%3.54μg
Selenium
67%36.8μg
3.54 μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.058%0.86mg
Sodium
18.4%276mg
0.86 mgvs276 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
24.5%2.7mg
Zinc
89.7%9.86mg
2.7 mgvs9.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.1%3.8g
Water
0.1%3.73g
3.8 gvs3.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 500 calories of Almonds vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:
Comparing minerals per 500 calories for Almonds vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Blanched AlmondsAlmondsVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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