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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	55% 1592kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	27.8% 8.9g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	15.8% 2.68g	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	249% 324g	54% 70g	130g per day for Men 19-50 years
Sugars	233% 169g	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	17.8% 6.75g	110% 41.7g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	211% 1901μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	430% 5.6mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66mg	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	507% 6.6mg	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	662% 2647μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88% 79.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88% 528IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	687% 103mg	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, COLOSSAL CRUNCH	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	1488% 119mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	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	32.3% 226mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	213% 3199mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	451% 49.6mg	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, COLOSSAL CRUNCH VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH 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, COLOSSAL CRUNCH vs Oil Roasted Almonds:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have more Vitamin A, 13.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.5 times more Vitamin B3, 14.1 times more Vitamin B6, 24.7 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 173.1 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Vitamin E
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH 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, COLOSSAL CRUNCH vs Oil Roasted Almonds:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 8.2 times more Iron, 1.5 times more Selenium, 806 times more Sodium and 4.1 times more Zinc than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain more Calcium, 15.9 times more Copper, 54.8 times more Magnesium, 8.2 times more Phosphorus and 6.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 4.6 times more Carbohydrate and 9.3 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.5 times more Energy, 10.4 times more Fat, 1.9 times more Saturated Fat, 20 times more Omega 6, 6.2 times more Fiber and 5.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.