Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS Blanched Almonds

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS: 77g
• Blanched Almonds: 50.8g

Blanched Almonds have 1.5 times more energy per unit of mass than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS, which is very high in comparison to other foods. Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	3.25% 2.35g	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	NA	0% 0g	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	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	4.66% 1.77g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.4% 0.87mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.8% 11.6mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	4.5% 0.058mg	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	117% 466μg	6.23% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.5% 93IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.15% 0.023mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.064% 0.077μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Blanched Almonds	Recommended Dietary Allowance
Calcium	23.3% 233mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	NA	58% 0.52mg	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	262% 21mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	40.6% 0.93mg	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	6.7% 47mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	2.17% 74mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	78.4% 8.62mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.052% 1.92g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Blanched Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 9 times more Vitamin B1, 2.7 times more Vitamin B2, 6.5 times more Vitamin B3, 19.9 times more Vitamin B6, 18.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• While Blanched Almonds contain 523.3 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS as well as Blanched Almonds have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Blanched Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 1.9 times more Calcium, 12.6 times more Iron, 36.1 times more Sodium and 5.7 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 7.4 times more Magnesium, 5.2 times more Phosphorus and 4.5 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 7.1 times more Carbohydrate and 14.6 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 12.8 times more Fat, 3.6 times more Saturated Fat, 2.8 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.