Comparing Nutrients in 14 ounces Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	80.7% 2342kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	49.3% 48g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	239% 311g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	180% 130g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	52.2% 20g	38g per day for Men 19-50 years
Protein	152% 85g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	220% 1977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	430% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	414% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	507% 6.6mg	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	48.6% 194μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	94% 937mg	132% 1322mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	58.7% 0.53mg	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	163% 13mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	NA	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	273% 1909mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	183% 100μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	125% 1877mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	451% 49.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS per 14 oz

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

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

• 14 ounces of Blanched Almonds have 55.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain more Vitamin A, 6.5 times more Vitamin B1, 2 times more Vitamin B2, 4.8 times more Vitamin B3, 14.4 times more Vitamin B6, 13.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 14 ounces of Blanched Almonds have 7.7 times more Copper, 9.9 times more Magnesium, 1.9 times more Phosphorus and 4.2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 1.4 times more Calcium, 9.1 times more Iron, 7.9 times more Selenium, 24.9 times more Sodium and 4.2 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.4 times more Energy, 4.4 times more Fat, 2.1 times more Saturated Fat, 4.1 times more Omega 6, 2 times more Fiber and 6.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 270.3 times more Omega 3, 4.2 times more Carbohydrate and 7.1 times more Sugars than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3