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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	82% 2373kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	275% 358g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	149% 83g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	483% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	766% 9.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	657% 105mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	106% 1064mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	378% 30.2mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	216% 23.8mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• 14 ounces of Roasted Almonds have 18.8 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, 19 times more Vitamin B1, 2.1 times more Vitamin B2, 7.3 times more Vitamin B3, 1.8 times more Vitamin B5, 20.1 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Dry Roasted 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 Roasted Almonds vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 14 ounces of Roasted Almonds have 89.3 times more Calcium, 8.6 times more Copper, 18.6 times more Magnesium, 3.5 times more Manganese, 7 times more Phosphorus and 9.4 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 times more Iron, 4.5 times more Selenium, 210 times more Sodium and 1.8 times more Zinc than Dry Roasted 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 Roasted Almonds have 1.5 times more Energy, 16.7 times more Fat, 6.4 times more Saturated Fat, 51.2 times more Omega 6, 10.9 times more Fiber and 5.4 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 4.3 times more Carbohydrate and 8.8 times more Sugars than Dry Roasted Almonds.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3 in 14 ounces.