Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Almonds	Recommended Dietary Allowance
Energy	137% 3970kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	80.6% 26g	119% 38g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	676% 879g	166% 216g	130g per day for Men 19-50 years
Sugars	595% 432g	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	29% 11g	329% 125g	38g per day for Men 19-50 years
Protein	74% 41.5g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Almonds	Recommended Dietary Allowance
Vitamin A	862% 7760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1138% 15mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1077% 172mg	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	1323% 17mg	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	863% 3450μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2154% 51.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	230% 1380IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Almonds	Recommended Dietary Allowance
Calcium	17% 170mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	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	776% 62mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	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	99% 690mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	356% 5340mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	542% 59.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.81% 30g	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, Cocoa DYNO-BITES vs Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have more Vitamin A, 6.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4.8 times more Vitamin B3, 12.6 times more Vitamin B6, 7.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• While Almonds contain 427.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES vs Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have 1.7 times more Iron, 2.1 times more Selenium, 534 times more Sodium and 1.9 times more Zinc than Almonds.
• While Almonds contain 15.8 times more Calcium, 6.4 times more Copper, 9.6 times more Magnesium, 7 times more Phosphorus and 4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have 8.3 times more Omega 3, 4.1 times more Carbohydrate and 9.9 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 14.6 times more Fat, 1.5 times more Saturated Fat, 66.6 times more Omega 6, 11.4 times more Fiber and 5.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.