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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	206% 5980kcal	139% 4040kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	693% 901g	130g per day for Men 19-50 years
Sugars	67% 48.6g	588% 426g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	374% 210g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0% 0μg	1211% 10900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	1217% 14.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	1931% 25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	1656% 265mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	117% 5.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	2108% 27.4mg	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	1240% 4960μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2875% 69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	325% 1950IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	84.7% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	268% 2680mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	142% 1.28mg	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	953% 76.2mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	274% 6.3mg	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	673% 4710mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	420% 6300mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	545% 60mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 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, Fruity DYNO-BITES 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, Fruity DYNO-BITES:

• 1 kilogram of Roasted Almonds has 18.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains more Vitamin A, 19 times more Vitamin B1, 2.1 times more Vitamin B2, 7.3 times more Vitamin B3, 1.8 times more Vitamin B5, 20.1 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

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

• 1 kilogram of Roasted Almonds has 89.3 times more Calcium, 8.6 times more Copper, 18.6 times more Magnesium, 3.5 times more Manganese, 7 times more Phosphorus and 9.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 2 times more Iron, 4.5 times more Selenium, 210 times more Sodium and 1.8 times more Zinc than Dry Roasted Almonds.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.5 times more Energy, 16.7 times more Fat, 6.4 times more Saturated Fat, 51.2 times more Omega 6, 10.9 times more Fiber and 5.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 4.3 times more Carbohydrate and 8.8 times more Sugars than Dry Roasted Almonds.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3 in one kilogram.