Comparing Nutrients in 14 ounces Cereals, MALT-O-MEAL, chocolate, dry VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, dry	Almonds	Recommended Dietary Allowance
Energy	49.7% 1441kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.25g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 316g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	91% 66g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	29.2% 11g	131% 49.6g	38g per day for Men 19-50 years
Protein	75% 42g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, dry	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	504% 80.6mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	626% 8.14mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1134% 4536μg	43.7% 175μg	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	54.8% 8.2mg	678% 102mg	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, MALT-O-MEAL, chocolate, dry	Almonds	Recommended Dietary Allowance
Calcium	149% 1488mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	455% 4.1mg	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	2127% 170mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70.3% 492mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.72% 26.6g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, MALT-O-MEAL, chocolate, dry vs Almonds:

• Cereals, MALT-O-MEAL, chocolate, dry have 6.1 times more Vitamin B1, 5.6 times more Vitamin B3, 15 times more Vitamin B6 and 26 times more Vitamin B9 than Almonds.
• While Almonds contain 12.4 times more Vitamin E than Cereals, MALT-O-MEAL, chocolate, dry.
• Both Cereals, MALT-O-MEAL, chocolate, dry and Almonds have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Cereals, MALT-O-MEAL, chocolate, dry as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals, MALT-O-MEAL, chocolate, dry vs Almonds:

• Cereals, MALT-O-MEAL, chocolate, dry have 1.4 times more Calcium and 11.6 times more Iron than Almonds.
• While Almonds contain 13.1 times more Copper, 8.2 times more Magnesium, 3.9 times more Phosphorus, 3 times more Potassium and 3.6 times more Zinc than Cereals, MALT-O-MEAL, chocolate, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, MALT-O-MEAL, chocolate, dry have 3.7 times more Carbohydrate and 3.8 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, 60.9 times more Fat, 12.3 times more Saturated Fat, 4.5 times more Fiber and 2 times more Protein than Cereals, MALT-O-MEAL, chocolate, dry.
• Both Cereals, MALT-O-MEAL, chocolate, dry as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.