Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Almonds	Recommended Dietary Allowance
Energy	153% 4430kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	118% 115g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	119% 38g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 799g	166% 216g	130g per day for Men 19-50 years
Sugars	488% 354g	60% 43.5g	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	NA	1.5% 1.1g	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	124% 47g	329% 125g	38g per day for Men 19-50 years
Protein	87.5% 49g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Almonds	Recommended Dietary Allowance
Vitamin A	556% 5000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1250% 15mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1231% 16mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1228% 196mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1508% 19.6mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1668% 6670μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	278% 250mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	217% 1300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64.7% 9.7mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Almonds	Recommended Dietary Allowance
Calcium	338% 3380mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	NA	1146% 10.3mg	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	4286% 343mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	NA	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	251% 1760mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	308% 4620mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1335% 147mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have more Vitamin A, 7.3 times more Vitamin B1, 1.4 times more Vitamin B2, 5.4 times more Vitamin B3, 14.3 times more Vitamin B6, 15.2 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 26.4 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 1.3 times more Calcium, 9.2 times more Iron, 462 times more Sodium and 4.7 times more Zinc than Almonds.
• While Almonds contain 7.1 times more Magnesium, 2.7 times more Phosphorus and 4.1 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 3.7 times more Carbohydrate and 8.1 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 4.3 times more Fat, 2.3 times more Saturated Fat, 2.7 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.