Comparing Nutrients in 500 calories AlmondsVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Weight per 500 calories

Almonds

86.4g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

132g

Almonds have 1.5 times more energy per 100g than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon having high energy density.

Which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

11%

78%

500 kcal ▼

Macro Nutrients

Almondsvs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

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

6.64%6.44g

43 gvs6.44 g

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

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10.3%3.3g

Saturated Fat

3.63%1.16g

3.3 gvs1.16 g

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

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0.16%0.003g

Omega 3

5.77%0.092g

0.003 gvs0.092 g

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

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62.6%10.6g

Omega 6

11.5%1.95g

10.6 gvs1.95 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

79.2%103g

18.6 gvs103 g

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

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5.2%3.76g

Sugars

30.3%22g

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

3.76 gvs22 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

30.2%11.5g

10.8 gvs11.5 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

26.5%15g

18.3 gvs15 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, QUAKER, Oatmeal Squares, cinnamon

0%0μg

Vitamin A

52%467μg

RAE, retinol activity equivalents

0 μgvs467 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

82.5%0.99mg

Thiamine

0.18 mgvs0.99 mg

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

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75.6%0.98mg

Vitamin B2

85.2%1.1mg

Riboflavin

0.98 mgvs1.1 mg

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

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19.5%3.12mg

Vitamin B3

78.4%12.5mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs12.5 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

89.3%1.16mg

Pyridoxine

0.12 mgvs1.16 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

239%958μg

Folates and Folic Acid

38 μgvs958 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

17.6%16mg

Ascorbic acid

0 mgvs16 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

28.5%4.27mg

Tocopherols and Tocotrienols

22 mgvs4.27 mg

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

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0%0μg

Vitamin K

1.76%2.1μg

Phytomenadione or phylloquinone

0 μgvs2.1 μg

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

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Minerals

Almondsvs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

23.2%232mg

Calcium

27.7%277mg

232 mgvs277 mg

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

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99%0.89mg

Copper

67.3%0.61mg

0.89 mgvs0.61 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

486%39mg

3.2 mgvs39 mg

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

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55.5%233mg

Magnesium

36%150mg

233 mgvs150 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

69.5%487mg

415 mgvs487 mg

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

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18.6%633mg

Potassium

14%474mg

633 mgvs474 mg

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

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6.44%3.54μg

Selenium

15%8.3μg

3.54 μgvs8.3 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

30.3%454mg

0.86 mgvs454 mg

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

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24.5%2.7mg

Zinc

85.6%9.4mg

2.7 mgvs9.4 mg

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

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0.1%3.8g

Water

0.098%3.63g

3.8 gvs3.63 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, QUAKER, Oatmeal Squares, cinnamon:

Almonds have 5.2 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain more Vitamin A, 5.6 times more Vitamin B1, 4 times more Vitamin B3, 9.8 times more Vitamin B6, 25.2 times more Vitamin B9 and more Vitamin C than Almonds.
Both Almonds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Vitamin B2 per 500 kcal.
Both Almonds as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

Almonds have 1.5 times more Copper, 1.6 times more Magnesium and 1.3 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 12.1 times more Iron, 2.3 times more Selenium, 525.5 times more Sodium and 3.5 times more Zinc than Almonds.
Both Almonds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 6.7 times more Fat, 2.8 times more Saturated Fat, 5.5 times more Omega 6 and 1.2 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 35.6 times more Omega 3, 5.5 times more Carbohydrate and 5.9 times more Sugars than Almonds.
Both Almonds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Energy and Fiber per 500 kcal.
Both Almonds as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Blanched AlmondsAlmondsVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: