Comparing Nutrients in 1 pound Roasted Almonds VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	Roasted Almonds	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Energy	94% 2712kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	32% 42g	130g per day for Men 19-50 years
Sugars	30.4% 22g	13.6% 9.84g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	170% 95g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	94% 1.22mg	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	62.4% 249μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	723% 108mg	8.16% 1.22mg	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

	Roasted Almonds	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	122% 1216mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	NA	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	211% 17mg	317% 25.4mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11% 404g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 1 pound of Roasted Almonds has 8 times more Vitamin B2, 1.4 times more Vitamin B3 and 88.5 times more Vitamin E than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 1 lb of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contains 1.9 times more Vitamin B1 and 2 times more Vitamin B6 than Dry Roasted Almonds.
• 1 pound of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 1 pound of Roasted Almonds has 5.5 times more Calcium, 69.8 times more Magnesium, 29.4 times more Phosphorus, 22.3 times more Potassium and 16.6 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 1 lb of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contains 1.5 times more Iron and 37 times more Water than Dry Roasted Almonds.
• 1 pound of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 12.7 times more Energy, 525.4 times more Fat, 136.4 times more Saturated Fat, 2.3 times more Carbohydrate, 2.2 times more Sugars, 27.3 times more Fiber and 15.3 times more Protein than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• 1 pound of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt provide inadequate amounts of Energy and Fiber