Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	58% 1678kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 407g	61.7% 80g	130g per day for Men 19-50 years
Sugars	321% 233g	28.5% 20.6g	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	19.6% 14g	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	% 37.4g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 161g	% 20g	g per day for Men 19-50 years
Fiber	31% 11.8g	125% 47.6g	38g per day for Men 19-50 years
Protein	46.7% 26g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	280% 2517μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	713% 114mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	41% 0.54mg	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	840% 3361μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1261% 30.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	139% 125mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5% 50mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	481% 4.33mg	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	449% 36mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	485% 11mg	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	144% 1007mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Oil Roasted Almonds:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has more Vitamin A, 18.9 times more Vitamin B1, 2.8 times more Vitamin B2, 6.9 times more Vitamin B3, 1.4 times more Vitamin B5, 17.5 times more Vitamin B6, 27.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 60.4 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Oil Roasted Almonds have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Oil Roasted Almonds:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 2.2 times more Iron, 6.6 times more Selenium, 204 times more Sodium and 2.4 times more Zinc than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 26.5 times more Calcium, 3.2 times more Copper, 6 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus and 3.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 5.1 times more Carbohydrate, 11.3 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.6 times more Energy, 62 times more Fat, 26.1 times more Saturated Fat, 41.2 times more Omega 6, 4 times more Fiber and 3.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one pound.