Comparing Nutrients in 1 pound Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Energy	92% 2676kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	9.07% 8.8g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	18% 3.06g	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	285% 371g	130g per day for Men 19-50 years
Sugars	29% 21g	125% 91g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	173% 97g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	265% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	258% 41.2mg	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	318% 4.13mg	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	824% 3298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	516% 12.4μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	26% 3.9mg	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, Frosted Mini SPOONERS	Recommended Dietary Allowance
Calcium	107% 1070mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	183% 1.65mg	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	1670% 134mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	108% 454mg	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	177% 1238mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	43.6% 1483mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	429% 236μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	281% 31mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS 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, Frosted Mini SPOONERS 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, Frosted Mini SPOONERS:

• 1 pound of Blanched Almonds has 27.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contains 3.6 times more Vitamin B1, 2.6 times more Vitamin B3, 7.9 times more Vitamin B6, 14.8 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin B12
• Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 1 pound of Blanched Almonds has 8.1 times more Calcium, 2.8 times more Copper, 2.7 times more Magnesium, 1.8 times more Phosphorus and 2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contains 9 times more Iron, 16.3 times more Selenium and 2.3 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.7 times more Energy, 27.1 times more Fat, 17.3 times more Saturated Fat, 18.3 times more Omega 6 and 2.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contains 11.3 times more Omega 3, 4.4 times more Carbohydrate and 4.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS offer comparable quantities of Fiber per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3