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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%

Macro Nutrients

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Energy	79.2% 2298kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	9.05% 2.9g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	288% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	267% 346g	130g per day for Men 19-50 years
Sugars	24% 17.3g	244% 177g	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	0.6% 0.44g	NA	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	24% 9.13g	38g per day for Men 19-50 years
Protein	150% 84g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	374% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	391% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	376% 60mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	461% 6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	601% 2405μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	752% 18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	80.3% 72.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	80% 480IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Calcium	107% 1068mg	120% 1203mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	NA	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	184% 14.7mg	1353% 108mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	120% 1802mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	404% 44.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.27% 9.92g	3700g per day for Men 19-50 years

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

• Almonds have 854.3 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 5.5 times more Vitamin B1, 4.2 times more Vitamin B3, 11 times more Vitamin B6, 13.8 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• Both Almonds and Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have similar amounts of Vitamin B2 per 14 oz.
• Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin K in 14 oz.

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

• Almonds have 11.3 times more Magnesium, 7.9 times more Phosphorus and 7.6 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 7.4 times more Iron, 454 times more Sodium and 3.6 times more Zinc than Almonds.
• Both Almonds and Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.5 times more Energy, 18.4 times more Fat, 5.2 times more Saturated Fat, 5.4 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 4.1 times more Carbohydrate and 10.3 times more Sugars than Almonds.
• Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.