Comparing Nutrients in 500 calories AlmondsVS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Weight per 500 calories

Almonds

86.4g

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

139g

Almonds have 1.6 times more energy per 100g than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, GRAPE-NUTS Cereal having high energy density.

Which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, POST, GRAPE-NUTS Cereal?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

12%

84%

500 kcal ▼

Macro Nutrients

Almondsvs Cereals ready-to-eat, POST, GRAPE-NUTS 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

2.6%2.5g

43 gvs2.5 g

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

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10.3%3.3g

Saturated Fat

1.47%0.47g

3.3 gvs0.47 g

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

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0.16%0.003g

Omega 3

5.3%0.084g

0.003 gvs0.084 g

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

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62.6%10.6g

Omega 6

5.87%1g

10.6 gvs1 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

85.8%111g

18.6 gvs111 g

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

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5.2%3.76g

Sugars

17%12.3g

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

3.76 gvs12.3 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

47.4%18g

10.8 gvs18 g

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

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32.6%18.3g

Protein

27.8%15.5g

18.3 gvs15.5 g

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

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Vitamins

Almondsvs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

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

75%0.9mg

Thiamine

0.18 mgvs0.9 mg

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

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75.6%0.98mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.98 mgvs0.17 mg

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

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19.5%3.12mg

Vitamin B3

74.6%12mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs12 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

24%1.2mg

Pantothenic acid

0.41 mgvs1.2 mg

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

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9.1%0.12mg

Vitamin B6

92%1.2mg

Pyridoxine

0.12 mgvs1.2 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

119%478μg

Folates and Folic Acid

38 μgvs478 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

0.15%0.14mg

Ascorbic acid

0 mgvs0.14 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 .

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

148%22mg

Vitamin E

5.72%0.86mg

Tocopherols and Tocotrienols

22 mgvs0.86 mg

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

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0%0μg

Vitamin K

2.3%2.77μg

Phytomenadione or phylloquinone

0 μgvs2.77 μg

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

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Minerals

Almondsvs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

23.2%232mg

Calcium

4.43%44.3mg

232 mgvs44.3 mg

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

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99%0.89mg

Copper

52.3%0.47mg

0.89 mgvs0.47 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

485%38.8mg

3.2 mgvs38.8 mg

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

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55.5%233mg

Magnesium

41%172mg

233 mgvs172 mg

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

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82%1.9mg

Manganese

195%4.5mg

1.9 mgvs4.5 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

92%647mg

415 mgvs647 mg

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

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18.6%633mg

Potassium

16.3%554mg

633 mgvs554 mg

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

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6.44%3.54μg

Selenium

23%12.6μg

3.54 μgvs12.6 μg

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

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0.058%0.86mg

Sodium

43%644mg

0.86 mgvs644 mg

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

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24.5%2.7mg

Zinc

26%2.87mg

2.7 mgvs2.87 mg

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

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0.1%3.8g

Water

0.13%4.85g

3.8 gvs4.85 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, POST, GRAPE-NUTS Cereal:

Almonds have 5.9 times more Vitamin B2 and 25.8 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 5.1 times more Vitamin B1, 3.8 times more Vitamin B3, 3 times more Vitamin B5, 10.1 times more Vitamin B6 and 12.6 times more Vitamin B9 than Almonds.
Both Almonds as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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 ready-to-eat, POST, GRAPE-NUTS Cereal:

Almonds have 5.2 times more Calcium, 1.9 times more Copper and 1.4 times more Magnesium than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 12.1 times more Iron, 2.4 times more Manganese, 1.6 times more Phosphorus, 3.6 times more Selenium and 745.8 times more Sodium than Almonds.
Both Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 17.2 times more Fat, 7 times more Saturated Fat and 10.7 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 32.6 times more Omega 3, 6 times more Carbohydrate, 3.3 times more Sugars and 1.7 times more Fiber than Almonds.
Both Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Energy and Protein per 500 kcal.
Both Almonds as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCereals ready-to-eat, POST, GRAPE-NUTS CerealVS Blanched AlmondsAlmondsVS POST, GRAPE-NUTS FlakesCereals ready-to-eat, POST, GRAPE-NUTS CerealVS POST, GRAPE-NUTS Flakes

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, POST, GRAPE-NUTS Cereal?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: