Comparing Nutrients in 100 calories Almonds VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 100 calories

• Almonds: 17.3g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 27g

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

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.52% 0.089g	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	18.7% 24.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	19% 14g	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	1.17% 0.85g	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	% 2.23g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 9.57g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	1.85% 0.7g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	1.7% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	43% 0.56mg	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	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.3% 7.46mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.8% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	0.3% 2.97mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	8.9% 0.08mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	2.96% 12.4mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	10% 0.23mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	1.62% 55mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	3.68% 55mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.02% 0.75g	3700g per day for Men 19-50 years

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

• Almonds have 38.1 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain more Vitamin A, 13.3 times more Vitamin B1, 3 times more Vitamin B2, 10.9 times more Vitamin B3, 23.6 times more Vitamin B6, 26.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• Both Almonds and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Vitamin B5 per 100 kcal.
• Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Almonds have 15.6 times more Calcium, 2.2 times more Copper, 3.8 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 3.3 times more Iron, 10.4 times more Selenium, 319.2 times more Sodium and 3.7 times more Zinc than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 35.9 times more Fat, 15.1 times more Saturated Fat, 24 times more Omega 6, 3.1 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 6.5 times more Carbohydrate, 18.5 times more Sugars and 44.5 times more Fructose than Almonds.
• Both Almonds and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.