Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	53.4% 1548kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 346g	54% 70g	130g per day for Men 19-50 years
Sugars	244% 177g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	24% 9.13g	110% 41.7g	38g per day for Men 19-50 years
Protein	32% 18g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	374% 4.5mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	391% 5.1mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	376% 60mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	461% 6mg	36% 0.47mg	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	601% 2405μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	752% 18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.3% 72.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	80% 480IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	120% 1203mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	NA	421% 3.8mg	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	1353% 108mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	NA	425% 9.76mg	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	34.6% 242mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	120% 1802mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	404% 44.5mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Oil Roasted Almonds:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 12.3 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, 12.8 times more Vitamin B6, 22.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 865.7 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin E
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS as well as Oil Roasted Almonds have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Oil Roasted Almonds:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 7.4 times more Iron, 454 times more Sodium and 3.7 times more Zinc than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 11.4 times more Magnesium, 7.6 times more Phosphorus and 7.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and Oil Roasted Almonds contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 4.9 times more Carbohydrate and 9.8 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.6 times more Energy, 20.4 times more Fat, 5.8 times more Saturated Fat, 4.6 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.