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

Macros Ratio

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

Macro Nutrients

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Blanched Almonds	Recommended Dietary Allowance
Energy	54.7% 1588kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	5.67% 1.8g	56% 18g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	65% 84.7g	130g per day for Men 19-50 years
Sugars	115% 83.6g	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	123% 46.7g	118% 45g	38g per day for Men 19-50 years
Protein	71.4% 40g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	416% 5mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	345% 4.5mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	399% 63.8mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	464% 6.03mg	40% 0.52mg	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	NA	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	576% 14μg	0% 0μg	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	20.3% 3.04mg	718% 108mg	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

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Blanched Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	NA	518% 4.66mg	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	1670% 134mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	79% 331mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	NA	362% 8.32mg	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	214% 1501mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	43.6% 1483mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 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.
• While Blanched Almonds contain 35.4 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Blanched Almonds have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 9 times more Iron and 2.3 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 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.

Comparison of macro-nutrients per 1 pound:

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