Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Blanched Almonds

Weight per 100 calories

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH: 25g
• Blanched Almonds: 17g

Blanched Almonds have 1.5 times more energy per unit of mass than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH, which is very high in comparison to other foods. Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH having very high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.23% 0.004g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.3g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	1.1% 0.78g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 0.76g	g per day for Men 19-50 years
Fiber	1.1% 0.42g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	1.62% 0.91g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	13.3% 119μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41.6% 166μg	2.08% 8.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	52% 1.25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.53% 33IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.25% 0.037mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1.66% 0.015mg	19.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	94% 7.5mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	0.3% 1.25mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	13.5% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.03% 14.2mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	0.81% 27.4mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	2.72% 1.5μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	13.4% 201mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Blanched Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 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, 20 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• While Blanched Almonds contain 107.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Blanched Almonds have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Blanched Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 13.5 times more Iron, 2.8 times more Selenium, 62.4 times more Sodium and 6.2 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain more Calcium, 11.6 times more Copper, 36.4 times more Magnesium, 5.7 times more Phosphorus and 4.1 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 6.4 times more Carbohydrate and 13.5 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 6.8 times more Fat, 12.5 times more Omega 6, 4 times more Fiber and 4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH and Blanched Almonds have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.