Comparing Nutrients in 500 calories Blanched AlmondsVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 500 calories

Blanched Almonds

84.7g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

139g

Blanched Almonds have 1.6 times more energy per 100g than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry. It has very high energy density when compared to other foods. Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry having high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

10%

80%

500 kcal ▼

Macro Nutrients

Blanched Almondsvs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

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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46%44.5g

Fat

5.73%5.56g

44.5 gvs5.56 g

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

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10.5%3.35g

Saturated Fat

2.63%0.84g

3.35 gvs0.84 g

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

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0.21%0.003g

Omega 3

3.65%0.058g

0.003 gvs0.058 g

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

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61.6%10.5g

Omega 6

9.9%1.7g

10.5 gvs1.7 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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12%16g

Carbohydrate

81%105g

16 gvs105 g

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

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5.4%3.92g

Sugars

68.3%49.5g

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

3.92 gvs49.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

14.8%10.7g

≤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 gvs10.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.025g

Glucose

%10.6g

0.025 gvs10.6 g

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

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%3.78g

Sucrose

%27.8g

3.78 gvs27.8 g

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

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22%8.4g

Fiber

21%8.06g

8.4 gvs8.06 g

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

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32.4%18g

Protein

22.6%12.7g

18 gvs12.7 g

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

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Vitamins

Blanched Almondsvs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

0%0μg

Vitamin A

76.2%686μg

RAE, retinol activity equivalents

0 μgvs686 μg

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

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13.5%0.16mg

Vitamin B1

91%1.1mg

Thiamine

0.16 mgvs1.1 mg

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

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46.3%0.6mg

Vitamin B2

71.6%0.93mg

Riboflavin

0.6 mgvs0.93 mg

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

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18.5%2.97mg

Vitamin B3

91%14.5mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs14.5 mg

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

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5.32%0.27mg

Vitamin B5

23%1.15mg

Pantothenic acid

0.27 mgvs1.15 mg

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

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7.5%0.097mg

Vitamin B6

119%1.54mg

Pyridoxine

0.097 mgvs1.54 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.4%41.5μg

Vitamin B9

74%296μg

Folates and Folic Acid

41.5 μgvs296 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

1.1%0.97mg

Ascorbic acid

0 mgvs0.97 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 .

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134%20mg

Vitamin E

3.7%0.56mg

Tocopherols and Tocotrienols

20 mgvs0.56 mg

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

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0%0μg

Vitamin K

2.66%3.2μg

Phytomenadione or phylloquinone

0 μgvs3.2 μg

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

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Minerals

Blanched Almondsvs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

20%200mg

Calcium

32.6%326mg

200 mgvs326 mg

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

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97%0.87mg

Copper

49%0.44mg

0.87 mgvs0.44 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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34.7%2.78mg

Iron

158%12.6mg

2.78 mgvs12.6 mg

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

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54%227mg

Magnesium

27%114mg

227 mgvs114 mg

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

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67.6%1.56mg

Manganese

123%2.84mg

1.56 mgvs2.84 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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58.2%408mg

Phosphorus

58%406mg

408 mgvs406 mg

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

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16.4%558mg

Potassium

14.7%500mg

558 mgvs500 mg

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

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4.93%2.7μg

Selenium

7.32%4.03μg

2.7 μgvs4.03 μg

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

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1.07%16mg

Sodium

40.7%611mg

16 mgvs611 mg

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

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23%2.5mg

Zinc

25%2.75mg

2.5 mgvs2.75 mg

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

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0.1%3.82g

Water

0.32%11.7g

3.82 gvs11.7 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 Blanched Almonds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

Blanched Almonds have 36.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 6.8 times more Vitamin B1, 1.5 times more Vitamin B2, 4.9 times more Vitamin B3, 4.3 times more Vitamin B5, 15.8 times more Vitamin B6 and 7.1 times more Vitamin B9 than Blanched Almonds.
Both Blanched Almonds as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

Blanched Almonds have 2 times more Copper and 2 times more Magnesium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.6 times more Calcium, 4.5 times more Iron, 1.8 times more Manganese, 1.5 times more Selenium and 38 times more Sodium than Blanched Almonds.
Both Blanched Almonds and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 8 times more Fat, 4 times more Saturated Fat, 6.2 times more Omega 6 and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 6.6 times more Carbohydrate, 12.6 times more Sugars and more Fructose than Blanched Almonds.
Both Blanched Almonds and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Energy and Fiber per 500 kcal.
Both Blanched Almonds as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blanched AlmondsVS Roasted AlmondsCereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Roasted AlmondsBlanched AlmondsVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dryCereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry

Compare Foods

Comparing Nutrients in 500 calories Blanched AlmondsVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 500 calories

Which food has more nutrients per 500 calories - Blanched Almonds or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: