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

Weight per 500 calories

Blanched Almonds

84.7g

POST, GRAPE-NUTS Flakes

133g

Blanched Almonds have 1.6 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 - Blanched Almonds or POST, GRAPE-NUTS Flakes?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

POST, GRAPE-NUTS Flakes

83%

500 kcal ▼

Macro Nutrients

Blanched 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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46%44.5g

Fat

5.07%4.92g

44.5 gvs4.92 g

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

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10.5%3.35g

Saturated Fat

2.08%0.66g

3.35 gvs0.66 g

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

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0.21%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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61.6%10.5g

Omega 6

10.7%1.82g

10.5 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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12%16g

Carbohydrate

84%109g

16 gvs109 g

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

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5.4%3.92g

Sugars

28%20.2g

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

3.92 gvs20.2 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

35.7%13.6g

8.4 gvs13.6 g

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

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32.4%18g

Protein

22.3%12.5g

18 gvs12.5 g

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

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Vitamins

Blanched 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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13.5%0.16mg

Vitamin B1

144%1.73mg

Thiamine

0.16 mgvs1.73 mg

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

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46.3%0.6mg

Vitamin B2

153%2mg

Riboflavin

0.6 mgvs2 mg

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

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18.5%2.97mg

Vitamin B3

143%23mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs23 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

174%2.26mg

Pyridoxine

0.097 mgvs2.26 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

229%918μg

Folates and Folic Acid

41.5 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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134%20mg

Vitamin E

7.2%1.08mg

Tocopherols and Tocotrienols

20 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

Blanched Almondsvs POST, GRAPE-NUTS Flakes

20%200mg

Calcium

4.8%48mg

200 mgvs48 mg

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

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97%0.87mg

Copper

44.3%0.4mg

0.87 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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34.7%2.78mg

Iron

464%37mg

2.78 mgvs37 mg

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

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54%227mg

Magnesium

32%134mg

227 mgvs134 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

53%372mg

408 mgvs372 mg

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

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16.4%558mg

Potassium

13%447mg

558 mgvs447 mg

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

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4.93%2.7μg

Selenium

116%63.6μg

2.7 μgvs63.6 μg

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

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1.07%16mg

Sodium

41.7%625mg

16 mgvs625 mg

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

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23%2.5mg

Zinc

94%10.4mg

2.5 mgvs10.4 mg

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

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0.1%3.82g

Water

0.12%4.4g

3.82 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 Blanched Almonds vs POST, GRAPE-NUTS Flakes:

Blanched Almonds have 18.7 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, 10.7 times more Vitamin B1, 3.3 times more Vitamin B2, 7.7 times more Vitamin B3, 23.2 times more Vitamin B6, 22.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Blanched Almonds.
Both Blanched 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 Blanched Almonds vs POST, GRAPE-NUTS Flakes:

Blanched Almonds have 4.2 times more Calcium, 2.2 times more Copper, 1.7 times more Magnesium and 1.2 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 13.3 times more Iron, 23.4 times more Selenium, 38.8 times more Sodium and 4.1 times more Zinc than Blanched Almonds.
Both Blanched 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:

Blanched Almonds have 9 times more Fat, 5 times more Saturated Fat, 5.7 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 50.2 times more Omega 3, 6.9 times more Carbohydrate, 5.2 times more Sugars and 1.6 times more Fiber than Blanched Almonds.
Both Blanched Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Energy per 500 kcal.
Both Blanched 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:

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

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: