Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Roasted Almonds	Recommended Dietary Allowance
Energy	135% 3910kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	21.5% 6.87g	128% 41g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	55.7% 9.47g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	661% 859g	162% 210g	130g per day for Men 19-50 years
Sugars	625% 453g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	58% 22g	287% 109g	38g per day for Men 19-50 years
Protein	83.8% 47g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	498% 4480μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	967% 11.6mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1023% 13.3mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	977% 156mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1192% 15.5mg	105% 1.36mg	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	1563% 6250μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1954% 47μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	209% 188mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	208% 1250IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Roasted Almonds	Recommended Dietary Allowance
Calcium	313% 3130mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	1221% 11mg	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	3515% 281mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	NA	970% 22.3mg	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	111% 780mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	302% 4530mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1065% 117mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES vs Roasted Almonds:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES has more Vitamin A, 15.1 times more Vitamin B1, 4.3 times more Vitamin B3, 11.4 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2390 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES and Roasted Almonds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have insufficient amounts of Vitamin E
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES as well as Dry Roasted Almonds have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES vs Roasted Almonds:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES has 7.5 times more Iron, 5 times more Selenium, 151 times more Sodium and 3.5 times more Zinc than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 17.2 times more Copper, 11.6 times more Magnesium, 6 times more Phosphorus and 6.9 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES and Roasted Almonds contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES has 4.1 times more Carbohydrate and 9.3 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.5 times more Energy, 16.4 times more Fat, 6 times more Saturated Fat, 13.7 times more Omega 6, 5 times more Fiber and 4.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.