Comparing Nutrients in 14 ounces Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Roasted Almonds	Recommended Dietary Allowance
Energy	48% 1389kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	64% 83.4g	130g per day for Men 19-50 years
Sugars	101% 73g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	108% 41g	114% 43.3g	38g per day for Men 19-50 years
Protein	62.4% 35g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	364% 4.37mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	302% 3.93mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.28mg	41.5% 0.54mg	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	NA	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	504% 12μg	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	17.7% 2.66mg	632% 95mg	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, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 131mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	NA	485% 4.36mg	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	1461% 117mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	NA	385% 8.86mg	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	188% 1314mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	38% 1298mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	246% 27mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Roasted Almonds:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 14.3 times more Vitamin B1, 3.9 times more Vitamin B3, 9.8 times more Vitamin B6 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 35.7 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Dry Roasted Almonds have similar amounts of Vitamin B2 per 14 oz.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Dry Roasted Almonds have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Roasted Almonds:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 7.9 times more Iron and 2.1 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.1 times more Calcium, 3.8 times more Magnesium, 1.4 times more Phosphorus and 2.2 times more Potassium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.

Comparison of macro-nutrients per 14 ounces:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 3.8 times more Carbohydrate and 3.8 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 27.4 times more Fat, 10.2 times more Saturated Fat and 2.4 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Dry Roasted Almonds have similar amounts of Fiber per 14 oz.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.