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

Weight per 500 calories

Blanched Almonds

84.7g

Frosted Corn Flakes, MALT-O-MEAL

129g

Blanched 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 - Blanched Almonds or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Frosted Corn Flakes, MALT-O-MEAL

94%

500 kcal ▼

Macro Nutrients

Blanched 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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46%44.5g

Fat

1.15%1.1g

44.5 gvs1.1 g

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

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10.5%3.35g

Saturated Fat

0.43%0.14g

3.35 gvs0.14 g

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

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0.21%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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61.6%10.5g

Omega 6

3.2%0.54g

10.5 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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12%16g

Carbohydrate

89%116g

16 gvs116 g

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

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5.4%3.92g

Sugars

69.6%50.5g

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

3.92 gvs50.5 g

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

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0%0g

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 gvsNA g

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

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%0.025g

Glucose

0.025 gvsNA g

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

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%3.78g

Sucrose

3.78 gvsNA g

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

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22%8.4g

Fiber

4.06%1.54g

8.4 gvs1.54 g

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

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32.4%18g

Protein

9.75%5.46g

18 gvs5.46 g

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

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Vitamins

Blanched 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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13.5%0.16mg

Vitamin B1

130%1.56mg

Thiamine

0.16 mgvs1.56 mg

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

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46.3%0.6mg

Vitamin B2

135%1.76mg

Riboflavin

0.6 mgvs1.76 mg

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

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18.5%2.97mg

Vitamin B3

129%20.7mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs20.7 mg

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

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5.32%0.27mg

Vitamin B5

Pantothenic acid

0.27 mgvsNA mg

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

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7.5%0.097mg

Vitamin B6

159%2.07mg

Pyridoxine

0.097 mgvs2.07 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

104%415μg

Folates and Folic Acid

41.5 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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134%20mg

Vitamin E

0.77%0.12mg

Tocopherols and Tocotrienols

20 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

Blanched Almondsvs Frosted Corn Flakes, MALT-O-MEAL

20%200mg

Calcium

0.39%3.86mg

200 mgvs3.86 mg

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

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97%0.87mg

Copper

17%0.15mg

0.87 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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34.7%2.78mg

Iron

186%15mg

2.78 mgvs15 mg

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

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54%227mg

Magnesium

3.67%15.4mg

227 mgvs15.4 mg

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

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67.6%1.56mg

Manganese

1.56 mgvsNA 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

8.45%59mg

408 mgvs59 mg

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

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16.4%558mg

Potassium

3.1%105mg

558 mgvs105 mg

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

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4.93%2.7μg

Selenium

13%7.07μg

2.7 μgvs7.07 μg

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

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1.07%16mg

Sodium

38.6%580mg

16 mgvs580 mg

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

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23%2.5mg

Zinc

2.8%0.31mg

2.5 mgvs0.31 mg

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

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0.1%3.82g

Water

0.1%3.86g

3.82 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 Blanched Almonds vs Frosted Corn Flakes, MALT-O-MEAL:

Blanched Almonds have 174 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, 9.6 times more Vitamin B1, 2.9 times more Vitamin B2, 7 times more Vitamin B3, 21.2 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
Both Blanched 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 Blanched Almonds vs Frosted Corn Flakes, MALT-O-MEAL:

Blanched Almonds have 51.9 times more Calcium, 5.6 times more Copper, 14.7 times more Magnesium, 6.9 times more Phosphorus, 5.3 times more Potassium and 8.2 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 5.4 times more Iron, 2.6 times more Selenium and 36 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 39.8 times more Fat, 24.4 times more Saturated Fat, 19.4 times more Omega 6, 5.4 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 7.3 times more Carbohydrate and 12.9 times more Sugars than Blanched Almonds.
Both Blanched Almonds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 500 kcal.
Both Blanched 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:

Blanched AlmondsVS Roasted AlmondsFrosted Corn Flakes, MALT-O-MEALVS Roasted AlmondsBlanched AlmondsVS 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 Blanched AlmondsVS Frosted Corn Flakes, MALT-O-MEAL

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: