Comparing Nutrients in 14 ounces Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	80.7% 2342kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	275% 358g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	233% 169g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	152% 85g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0% 0μg	481% 4326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	483% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	766% 9.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	657% 105mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	837% 11mg	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	492% 1969μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1141% 27.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	129% 774IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	94% 937mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	56.4% 0.51mg	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	378% 30.2mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	109% 2.5mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	216% 23.8mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 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, Fruity DYNO-BITES 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, Fruity DYNO-BITES:

• 14 ounces of Blanched Almonds have 18.7 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain more Vitamin A, 7.6 times more Vitamin B1, 3.5 times more Vitamin B2, 7.6 times more Vitamin B3, 1.9 times more Vitamin B5, 23.8 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 14 ounces of Blanched Almonds have 78.7 times more Calcium, 8 times more Copper, 17.9 times more Magnesium, 2.9 times more Manganese, 7.2 times more Phosphorus and 8.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 2.3 times more Iron, 2.8 times more Selenium, 33.2 times more Sodium and 2 times more Zinc than Blanched Almonds.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.5 times more Energy, 16.7 times more Fat, 6.2 times more Saturated Fat, 48.9 times more Omega 6, 9.9 times more Fiber and 5.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 4.8 times more Carbohydrate and 9.2 times more Sugars than Blanched Almonds.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3 in 14 ounces.