Comparing Nutrients in 1 pound Almonds VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	91% 2626kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	316% 411g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	293% 213g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	171% 96g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	0% 0μg	353% 3175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	915% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	956% 12.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	914% 146mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	1127% 14.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	366% 1465μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	915% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	98% 585IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	2.1% 0.32mg	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

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	122% 1220mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	29.2% 0.26mg	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	210% 17mg	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	259% 3878mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	200% 22mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• Almonds have 366.1 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain more Vitamin A, 11.8 times more Vitamin B1, 2.4 times more Vitamin B2, 8.9 times more Vitamin B3, 23.6 times more Vitamin B6, 7.3 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• Almonds have 53.8 times more Calcium, 17.8 times more Copper, 67.5 times more Magnesium, 13 times more Phosphorus and 10.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 1.6 times more Iron, 1.6 times more Selenium, 855 times more Sodium and 1.6 times more Zinc than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.5 times more Energy, 142.7 times more Fat, 40.9 times more Saturated Fat, 80.5 times more Omega 6, 6.6 times more Fiber and 6.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 4.2 times more Carbohydrate and 10.8 times more Sugars than Almonds.
• Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.