Comparing Nutrients in 500 calories AlmondsVS Frosted Corn Flakes, MALT-O-MEAL

Weight per 500 calories

Almonds

86.4g

Frosted Corn Flakes, MALT-O-MEAL

129g

Almonds have 1.5 times more energy per 100g than Frosted Corn Flakes, MALT-O-MEAL. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes having high energy density.

Which food has more nutrients per 500 calories - Almonds or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Frosted Corn Flakes, MALT-O-MEAL

94%

500 kcal ▼

Macro Nutrients

Almondsvs Frosted Corn Flakes, MALT-O-MEAL

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

1.15%1.1g

43 gvs1.1 g

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

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10.3%3.3g

Saturated Fat

0.43%0.14g

3.3 gvs0.14 g

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

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0.16%0.003g

Omega 3

1.12%0.018g

0.003 gvs0.018 g

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

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62.6%10.6g

Omega 6

3.2%0.54g

10.6 gvs0.54 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

89%116g

18.6 gvs116 g

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

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5.2%3.76g

Sugars

69.6%50.5g

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

3.76 gvs50.5 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

4.06%1.54g

10.8 gvs1.54 g

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

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32.6%18.3g

Protein

9.75%5.46g

18.3 gvs5.46 g

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

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Vitamins

Almondsvs Frosted Corn Flakes, MALT-O-MEAL

0%0μg

Vitamin A

65%584μg

RAE, retinol activity equivalents

0 μgvs584 μg

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

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14.8%0.18mg

Vitamin B1

130%1.56mg

Thiamine

0.18 mgvs1.56 mg

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

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75.6%0.98mg

Vitamin B2

135%1.76mg

Riboflavin

0.98 mgvs1.76 mg

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

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19.5%3.12mg

Vitamin B3

129%20.7mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs20.7 mg

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

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8.13%0.41mg

Vitamin B5

Pantothenic acid

0.41 mgvsNA mg

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

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9.1%0.12mg

Vitamin B6

159%2.07mg

Pyridoxine

0.12 mgvs2.07 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

104%415μg

Folates and Folic Acid

38 μgvs415 μg

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

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0%0μg

Vitamin B12

259%6.22μg

Cobalamin

0 μgvs6.22 μg

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

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0%0mg

Vitamin C

27.7%25mg

Ascorbic acid

0 mgvs25 mg

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

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0%0IU

Vitamin D

27.6%166IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs166 IU

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

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148%22mg

Vitamin E

0.77%0.12mg

Tocopherols and Tocotrienols

22 mgvs0.12 mg

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

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0%0μg

Vitamin K

0.21%0.26μg

Phytomenadione or phylloquinone

0 μgvs0.26 μg

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

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Minerals

Almondsvs Frosted Corn Flakes, MALT-O-MEAL

23.2%232mg

Calcium

0.39%3.86mg

232 mgvs3.86 mg

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

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99%0.89mg

Copper

17%0.15mg

0.89 mgvs0.15 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

186%15mg

3.2 mgvs15 mg

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

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55.5%233mg

Magnesium

3.67%15.4mg

233 mgvs15.4 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

8.45%59mg

415 mgvs59 mg

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

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18.6%633mg

Potassium

3.1%105mg

633 mgvs105 mg

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

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6.44%3.54μg

Selenium

13%7.07μg

3.54 μgvs7.07 μg

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

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0.058%0.86mg

Sodium

38.6%580mg

0.86 mgvs580 mg

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

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24.5%2.7mg

Zinc

2.8%0.31mg

2.7 mgvs0.31 mg

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

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0.1%3.8g

Water

0.1%3.86g

3.8 gvs3.86 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 Frosted Corn Flakes, MALT-O-MEAL:

Almonds have 191.3 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain more Vitamin A, 8.8 times more Vitamin B1, 1.8 times more Vitamin B2, 6.6 times more Vitamin B3, 17.5 times more Vitamin B6, 10.9 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, Frosted Corn Flakes have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Frosted Corn Flakes, MALT-O-MEAL:

Almonds have 60.2 times more Calcium, 5.8 times more Copper, 15.1 times more Magnesium, 7 times more Phosphorus, 6 times more Potassium and 8.7 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 4.7 times more Iron, 2 times more Selenium and 671.3 times more Sodium than Almonds.

Comparison of macro-nutrients per 500 calories:

Almonds have 38.6 times more Fat, 23.9 times more Saturated Fat, 19.7 times more Omega 6, 7 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 6.2 times more Carbohydrate and 13.4 times more Sugars than Almonds.
Both Almonds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 500 kcal.
Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsFrosted Corn Flakes, MALT-O-MEALVS Blanched AlmondsAlmondsVS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryFrosted Corn Flakes, MALT-O-MEALVS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Frosted Corn Flakes, MALT-O-MEAL

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: