Comparing Nutrients in 500 calories AlmondsVS POST, GRAPE-NUTS Flakes

Weight per 500 calories

Almonds

86.4g

POST, GRAPE-NUTS Flakes

133g

Almonds have 1.5 times more energy per 100g than POST, GRAPE-NUTS Flakes. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, GRAPE-NUTS Flakes having high energy density.

Which food has more nutrients per 500 calories - Almonds or POST, GRAPE-NUTS Flakes?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

POST, GRAPE-NUTS Flakes

83%

500 kcal ▼

Macro Nutrients

Almondsvs POST, GRAPE-NUTS Flakes

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

5.07%4.92g

43 gvs4.92 g

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

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10.3%3.3g

Saturated Fat

2.08%0.66g

3.3 gvs0.66 g

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

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0.16%0.003g

Omega 3

10.6%0.17g

0.003 gvs0.17 g

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

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62.6%10.6g

Omega 6

10.7%1.82g

10.6 gvs1.82 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

84%109g

18.6 gvs109 g

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

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5.2%3.76g

Sugars

28%20.2g

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

3.76 gvs20.2 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

35.7%13.6g

10.8 gvs13.6 g

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

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32.6%18.3g

Protein

22.3%12.5g

18.3 gvs12.5 g

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

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Vitamins

Almondsvs POST, GRAPE-NUTS Flakes

0%0μg

Vitamin A

115%1031μg

RAE, retinol activity equivalents

0 μgvs1031 μg

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

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14.8%0.18mg

Vitamin B1

144%1.73mg

Thiamine

0.18 mgvs1.73 mg

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

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75.6%0.98mg

Vitamin B2

153%2mg

Riboflavin

0.98 mgvs2 mg

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

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19.5%3.12mg

Vitamin B3

143%23mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs23 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

174%2.26mg

Pyridoxine

0.12 mgvs2.26 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

229%918μg

Folates and Folic Acid

38 μgvs918 μg

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

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0%0μg

Vitamin B12

288%6.9μg

Cobalamin

0 μgvs6.9 μg

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

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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0%0IU

Vitamin D

30.6%184IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs184 IU

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

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148%22mg

Vitamin E

7.2%1.08mg

Tocopherols and Tocotrienols

22 mgvs1.08 mg

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

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0%0μg

Vitamin K

2.9%3.46μg

Phytomenadione or phylloquinone

0 μgvs3.46 μg

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

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Minerals

Almondsvs POST, GRAPE-NUTS Flakes

23.2%232mg

Calcium

4.8%48mg

232 mgvs48 mg

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

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99%0.89mg

Copper

44.3%0.4mg

0.89 mgvs0.4 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

464%37mg

3.2 mgvs37 mg

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

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55.5%233mg

Magnesium

32%134mg

233 mgvs134 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

53%372mg

415 mgvs372 mg

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

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18.6%633mg

Potassium

13%447mg

633 mgvs447 mg

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

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6.44%3.54μg

Selenium

116%63.6μg

3.54 μgvs63.6 μg

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

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0.058%0.86mg

Sodium

41.7%625mg

0.86 mgvs625 mg

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

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24.5%2.7mg

Zinc

94%10.4mg

2.7 mgvs10.4 mg

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

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0.1%3.8g

Water

0.12%4.4g

3.8 gvs4.4 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 POST, GRAPE-NUTS Flakes:

Almonds have 20.5 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain more Vitamin A, 9.8 times more Vitamin B1, 2 times more Vitamin B2, 7.3 times more Vitamin B3, 19.1 times more Vitamin B6, 24.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
Both Almonds as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs POST, GRAPE-NUTS Flakes:

Almonds have 4.9 times more Calcium, 2.2 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 11.6 times more Iron, 18 times more Selenium, 723.8 times more Sodium and 3.8 times more Zinc than Almonds.
Both Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 8.8 times more Fat, 4.9 times more Saturated Fat, 5.8 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 65.7 times more Omega 3, 5.9 times more Carbohydrate, 5.4 times more Sugars and 1.3 times more Fiber than Almonds.
Both Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Energy per 500 kcal.
Both Almonds as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsPOST, GRAPE-NUTS FlakesVS Blanched AlmondsAlmondsVS Cereals ready-to-eat, QUAKER, KING VITAMANPOST, GRAPE-NUTS FlakesVS Cereals ready-to-eat, QUAKER, KING VITAMAN

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS POST, GRAPE-NUTS Flakes

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or POST, GRAPE-NUTS Flakes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: