Comparing Nutrients in 1 kilogram Roasted Almonds VS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	206% 5980kcal	137% 3960kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	38% 12g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	56% 9.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	666% 866g	130g per day for Men 19-50 years
Sugars	67% 48.6g	575% 417g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	47.4% 18g	38g per day for Men 19-50 years
Protein	374% 210g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	0% 0μg	92% 830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	1042% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	1085% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	1042% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	1277% 16.6mg	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	138% 550μg	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	222% 200mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	33.3% 5mg	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

	Roasted Almonds	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	268% 2680mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	133% 1.2mg	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	466% 37.3mg	3750% 300mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	422% 6330mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	1136% 125mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH per 1 kg

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

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

• 1 kilogram of Roasted Almonds has 47.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contains more Vitamin A, 16.2 times more Vitamin B1, 4.6 times more Vitamin B3, 12.2 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• 1 kilogram of Roasted Almonds has 8.1 times more Calcium, 9.2 times more Copper, 25.4 times more Magnesium, 6.3 times more Phosphorus and 6.5 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contains 8 times more Iron, 4 times more Selenium, 211 times more Sodium and 3.8 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.5 times more Energy, 12.6 times more Fat, 3.4 times more Saturated Fat, 13.6 times more Omega 6, 6.1 times more Fiber and 5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contains 3.2 times more Omega 3, 4.1 times more Carbohydrate and 8.6 times more Sugars than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3