Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Blanched Almonds	Recommended Dietary Allowance
Energy	53.5% 1551kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.5g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	6% 1.92g	56% 18g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	280% 365g	65% 84.7g	130g per day for Men 19-50 years
Sugars	207% 150g	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	122% 46.3g	118% 45g	38g per day for Men 19-50 years
Protein	62% 34.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	128% 1148μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.86mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	251% 3.27mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	240% 38.4mg	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	297% 3.86mg	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	384% 1538μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	478% 11.5μg	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	77% 463IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Blanched Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	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	865% 69mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	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	220% 1538mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	73% 2477mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	318% 175μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	141% 2114mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	262% 29mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.55% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Blanched Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal versus 1 lb of Blanched 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, Raisin Bran Cereal vs Blanched Almonds:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal has more Vitamin A, 3.3 times more Vitamin B1, 2.4 times more Vitamin B3, 7.4 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Blanched Almonds.
• While 1 lb of Blanched Almonds contains 131.9 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Blanched Almonds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Blanched Almonds:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal has 4.6 times more Iron, 12.1 times more Selenium, 24.5 times more Sodium and 2.1 times more Zinc than Blanched Almonds.
• While 1 lb of Blanched Almonds contains 7.2 times more Calcium, 2 times more Copper, 2 times more Magnesium and 1.4 times more Phosphorus than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Blanched Almonds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal has 15.5 times more Omega 3, 4.3 times more Carbohydrate and 7.1 times more Sugars than Blanched Almonds.
• While 1 lb of Blanched Almonds contains 1.7 times more Energy, 28.1 times more Fat, 9.3 times more Saturated Fat, 14.6 times more Omega 6 and 2.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Blanched Almonds offer comparable quantities of Fiber per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3