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

Weight per 100 calories

• Blanched Almonds: 17g
• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice: 29g

Blanched Almonds have 1.7 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice having high energy density.

Discover which food has more nutrients per 100 calories - Blanched Almonds or Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	19.2% 25g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	3.1% 2.26g	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% 0g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.76g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	0.3% 0.12g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	3.13% 1.75g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	27.3% 4.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	33.6% 0.44mg	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	2.08% 8.3μg	87.4% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	54.8% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.84% 5.26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.83% 35IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.03mg	0% 0mg	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

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	4% 40mg	0.2% 2.02mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	7.77% 0.07mg	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	6.95% 0.56mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	1.65% 6.94mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	NA	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	11.6% 81.5mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	0.97% 33mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	18% 267mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.027% 0.98g	3700g per day for Men 19-50 years

Blanched Almonds VS Cereals Ready-to-eat, MALT-O-MEAL, Crispy Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Blanched Almonds or Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice?

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

• 100 calories of Blanched Almonds have more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain more Vitamin A, 10.1 times more Vitamin B1, 3.1 times more Vitamin B2, 7.4 times more Vitamin B3, 22.4 times more Vitamin B6, 42.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• 100 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin K in 100 calories.

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

• 100 calories of Blanched Almonds have 19.8 times more Calcium, 2.5 times more Copper, 6.5 times more Magnesium, 2.3 times more Phosphorus and 3.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 14.2 times more Iron, 82.9 times more Sodium and 6.5 times more Zinc than Blanched Almonds.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Blanched Almonds have 27.5 times more Fat, more Saturated Fat, 14.5 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 7.9 times more Carbohydrate and 2.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice offer comparable quantities of Energy per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber