Comparing Nutrients in 100 calories Almonds VS Cereals, MALT-O-MEAL, original, plain, dry

Weight per 100 calories

• Almonds: 17.3g
• Cereals, MALT-O-MEAL, original, plain, dry: 27.4g

Almonds have 1.6 times more energy per 100g than Cereals, MALT-O-MEAL, original, plain, dry. It has very high energy density when compared to other foods. Cereals, MALT-O-MEAL, original, plain, dry having high energy density.

Which food has more nutrients per 100 calories - Almonds or Cereals, MALT-O-MEAL, original, plain, dry?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%

Macro Nutrients

	Almonds	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0.39% 0.006g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	16.3% 21g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	0% 0g	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	0.026% 0.019g	NA	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	1.5% 0.58g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	24.4% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	24.5% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	78% 312μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.023% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	7.84% 78.4mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	3.2% 0.029mg	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	8% 0.64mg	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	1.04% 4.4mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	0.81% 27.4mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	12.4% 6.82μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.077% 2.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Cereals, MALT-O-MEAL, original, plain, dry:

• Almonds have 146.9 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, dry.
• While Cereals, MALT-O-MEAL, original, plain, dry contain 8.3 times more Vitamin B1, 6.3 times more Vitamin B3, 13.1 times more Vitamin B6 and 41.1 times more Vitamin B9 than Almonds.
• Both Almonds and Cereals, MALT-O-MEAL, original, plain, dry have similar amounts of Vitamin B2 per 100 kcal.
• Both Almonds as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Cereals, MALT-O-MEAL, original, plain, dry:

• Almonds have 6.2 times more Copper, 10.6 times more Magnesium, 1.9 times more Phosphorus, 4.6 times more Potassium and 3.5 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• While Cereals, MALT-O-MEAL, original, plain, dry contain 1.7 times more Calcium, 13.2 times more Iron and 9.6 times more Selenium than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 45 times more Fat, 30 times more Saturated Fat, 34.2 times more Omega 6, more Sugars and 3.8 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• While Cereals, MALT-O-MEAL, original, plain, dry contain 5.7 times more Carbohydrate than Almonds.
• Both Almonds and Cereals, MALT-O-MEAL, original, plain, dry have similar amounts of Energy and Protein per 100 kcal.
• Both Almonds as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.