Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Blanched Almonds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	203% 5900kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	727% 124g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	611% 794g	130g per day for Men 19-50 years
Sugars	64% 46.3g	254% 184g	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% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	271% 103g	38g per day for Men 19-50 years
Protein	382% 214g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	917% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	762% 9.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	879% 141mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	1023% 13.3mg	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	123% 490μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1271% 30.5μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	44.7% 6.7mg	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

	Blanched Almonds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	236% 2360mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	NA	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	410% 32.8mg	3681% 295mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	NA	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	687% 4810mg	473% 3310mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	96% 3270mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	619% 68mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Blanched Almonds have 35.4 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 5.8 times more Vitamin B1, 1.4 times more Vitamin B2, 4 times more Vitamin B3, 11.6 times more Vitamin B6 and more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Blanched Almonds have 7.2 times more Calcium, 3.7 times more Magnesium, 1.5 times more Phosphorus, 2 times more Potassium and 9.5 times more Sodium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 9 times more Iron and 2.3 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.7 times more Energy, 27.4 times more Fat, 9.9 times more Saturated Fat and 2.4 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 4.3 times more Carbohydrate and 4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Fiber per 1 kg.
• Both Blanched Almonds as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.