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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	91% 2626kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	8.75% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	313% 407g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	321% 233g	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	19.6% 14g	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	% 37.4g	g per day for Men 19-50 years
Sucrose	% 18g	% 161g	g per day for Men 19-50 years
Fiber	149% 56.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	171% 96g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0% 0μg	280% 2517μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	756% 9.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	713% 114mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	721% 9.38mg	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	840% 3361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1261% 30.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	139% 125mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 685IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	122% 1220mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	149% 1.34mg	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	449% 36mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	168% 3.86mg	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	144% 1007mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.34% 12.5g	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, GOLDEN PUFFS:

• Almonds have 1.5 times more Vitamin B5 and 59.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain more Vitamin A, 8.5 times more Vitamin B1, 1.9 times more Vitamin B2, 7 times more Vitamin B3, 15.1 times more Vitamin B6, 16.8 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, GOLDEN PUFFS have insufficient amounts of Vitamin K in 1 lb.

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

• Almonds have 24.5 times more Calcium, 3.5 times more Copper, 5.9 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus and 3.6 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.1 times more Iron, 6.6 times more Selenium, 204 times more Sodium and 2.3 times more Zinc than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Energy, 56.1 times more Fat, 23.6 times more Saturated Fat, 37.6 times more Omega 6, 4.8 times more Fiber and 3.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 6.7 times more Omega 3, 4.2 times more Carbohydrate, 11.8 times more Sugars and 28.5 times more Fructose than Almonds.
• Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.