Comparing Nutrients in 1 pound Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	92% 2676kcal	66.5% 1928kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	56.4% 54.7g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	26.2% 8.4g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	81.4% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	273% 355g	130g per day for Men 19-50 years
Sugars	29% 21g	206% 149g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	173% 97g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	251% 2259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	492% 6.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	473% 75.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	579% 7.53mg	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	55.6% 222μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	107% 1070mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	67% 0.6mg	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	186% 15mg	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	NA	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	312% 2182mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	143% 2145mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	515% 56.7mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS per 1 lb

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

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

• 1 pound of Blanched Almonds has 55.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains more Vitamin A, 6.5 times more Vitamin B1, 2 times more Vitamin B2, 4.8 times more Vitamin B3, 14.4 times more Vitamin B6, 13.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 1 pound of Blanched Almonds has 7.7 times more Copper, 9.9 times more Magnesium, 1.9 times more Phosphorus and 4.2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 1.4 times more Calcium, 9.1 times more Iron, 7.9 times more Selenium, 24.9 times more Sodium and 4.2 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.4 times more Energy, 4.4 times more Fat, 2.1 times more Saturated Fat, 4.1 times more Omega 6, 2 times more Fiber and 6.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 270.3 times more Omega 3, 4.2 times more Carbohydrate and 7.1 times more Sugars than Blanched Almonds.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3