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

Weight per 500 calories

Roasted Almonds

83.6g

Frosted Corn Flakes, MALT-O-MEAL

129g

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

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

Frosted Corn Flakes, MALT-O-MEAL

94%

500 kcal ▼

Macro Nutrients

Roasted 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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45.3%44g

Fat

1.15%1.1g

44 gvs1.1 g

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

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10.7%3.42g

Saturated Fat

0.43%0.14g

3.42 gvs0.14 g

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

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0.52%0.008g

Omega 3

1.12%0.018g

0.008 gvs0.018 g

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

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63.7%11g

Omega 6

3.2%0.54g

11 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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13.5%17.6g

Carbohydrate

89%116g

17.6 gvs116 g

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

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5.6%4.06g

Sugars

69.6%50.5g

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

4.06 gvs50.5 g

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

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0.012%0.008g

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]

0.008 gvsNA g

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

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%0.008g

Glucose

0.008 gvsNA g

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

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%3.97g

Sucrose

3.97 gvsNA g

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

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24%9.1g

Fiber

4.06%1.54g

9.1 gvs1.54 g

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

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31.3%17.5g

Protein

9.75%5.46g

17.5 gvs5.46 g

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

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Vitamins

Roasted 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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5.37%0.064mg

Vitamin B1

130%1.56mg

Thiamine

0.064 mgvs1.56 mg

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

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77%1mg

Vitamin B2

135%1.76mg

Riboflavin

1 mgvs1.76 mg

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

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19%3.04mg

Vitamin B3

129%20.7mg

Niacin, nicotinic acid, niacinamide

3.04 mgvs20.7 mg

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

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5.37%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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8.75%0.11mg

Vitamin B6

159%2.07mg

Pyridoxine

0.11 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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11.5%46μg

Vitamin B9

104%415μg

Folates and Folic Acid

46 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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133%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

Roasted Almondsvs Frosted Corn Flakes, MALT-O-MEAL

22.4%224mg

Calcium

0.39%3.86mg

224 mgvs3.86 mg

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

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102%0.92mg

Copper

17%0.15mg

0.92 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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39%3.1mg

Iron

186%15mg

3.1 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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81%1.87mg

Manganese

1.87 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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56.3%394mg

Phosphorus

8.45%59mg

394 mgvs59 mg

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

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17.5%596mg

Potassium

3.1%105mg

596 mgvs105 mg

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

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3.04%1.67μg

Selenium

13%7.07μg

1.67 μgvs7.07 μg

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

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0.17%2.5mg

Sodium

38.6%580mg

2.5 mgvs580 mg

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

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25%2.77mg

Zinc

2.8%0.31mg

2.77 mgvs0.31 mg

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

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0.054%2g

Water

0.1%3.86g

2 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 Roasted Almonds vs Frosted Corn Flakes, MALT-O-MEAL:

Dry Roasted Almonds have 172.7 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, 24.2 times more Vitamin B1, 1.8 times more Vitamin B2, 6.8 times more Vitamin B3, 18.2 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
Both Dry Roasted 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 Roasted Almonds vs Frosted Corn Flakes, MALT-O-MEAL:

Dry Roasted Almonds have 58.1 times more Calcium, 6 times more Copper, 15.1 times more Magnesium, 6.7 times more Phosphorus, 5.7 times more Potassium and 9 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 4.8 times more Iron, 4.2 times more Selenium and 231.1 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Almonds have 39.3 times more Fat, 24.9 times more Saturated Fat, 20 times more Omega 6, 5.9 times more Fiber and 3.2 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 6.6 times more Carbohydrate and 12.4 times more Sugars than Dry Roasted Almonds.
Both Dry Roasted Almonds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 500 kcal.
Both Dry Roasted 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:

Roasted AlmondsVS Oil Roasted AlmondsFrosted Corn Flakes, MALT-O-MEALVS Oil Roasted AlmondsRoasted 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 Roasted AlmondsVS Frosted Corn Flakes, MALT-O-MEAL

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: