Comparing Nutrients in 1 kilogram Almonds VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	200% 5790kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	13.3% 4.24g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	49.8% 8.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	618% 804g	130g per day for Men 19-50 years
Sugars	60% 43.5g	456% 330g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	268% 102g	38g per day for Men 19-50 years
Protein	378% 212g	136% 76.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	525% 6.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	554% 7.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	529% 84.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	654% 8.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	848% 3390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1054% 25.3μg	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	0% 0IU	170% 1020IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	269% 2690mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	564% 5.1mg	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	464% 37mg	1906% 153mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	484% 3390mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	161% 5460mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	702% 386μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	311% 4660mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	578% 63.6mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal per 1 kg

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

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

• 1 kilogram of Almonds has 1.6 times more Vitamin B2 and 142.4 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains more Vitamin A, 3.1 times more Vitamin B1, 2.3 times more Vitamin B3, 6.2 times more Vitamin B6, 7.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• 1 kilogram of Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E
• Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almonds vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 1 kilogram of Almonds has 8.2 times more Calcium, 2 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 4.1 times more Iron, 9.4 times more Selenium, 466 times more Sodium and 2 times more Zinc than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 1.7 times more Energy, 26.7 times more Fat, 9 times more Saturated Fat, 14.6 times more Omega 6, 1.2 times more Fiber and 2.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 20.7 times more Omega 3, 3.7 times more Carbohydrate and 7.6 times more Sugars than Almonds.
• 1 kilogram of Almonds provide inadequate amounts of Omega 3