Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Almonds	Recommended Dietary Allowance
Energy	50.6% 1469kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	47% 15g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	281% 204g	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	17% 12.4g	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	% 32.7g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 141g	% 15.7g	g per day for Men 19-50 years
Fiber	27% 10.3g	131% 49.6g	38g per day for Men 19-50 years
Protein	41% 23g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Almonds	Recommended Dietary Allowance
Vitamin A	245% 2203μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	575% 6.9mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	662% 8.6mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	624% 100mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	631% 8.2mg	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	735% 2941μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1103% 26.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	122% 110mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	100% 599IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.4% 1.7mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Almonds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	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	393% 31.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	126% 881mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 8.5 times more Vitamin B1, 1.9 times more Vitamin B2, 7 times more Vitamin B3, 15.1 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• While Almonds contain 1.5 times more Vitamin B5 and 59.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Almonds have insufficient amounts of Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.1 times more Iron, 6.6 times more Selenium, 204 times more Sodium and 2.3 times more Zinc than Almonds.
• While Almonds contain 24.5 times more Calcium, 3.5 times more Copper, 5.9 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus and 3.6 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 6.7 times more Omega 3, 4.2 times more Carbohydrate, 11.8 times more Sugars and 28.5 times more Fructose than Almonds.
• While Almonds contain 1.6 times more Energy, 56.1 times more Fat, 23.6 times more Saturated Fat, 37.6 times more Omega 6, 4.8 times more Fiber and 3.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.