Comparing Nutrients in 300 calories Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS VS Almonds

Weight per 300 calories

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 85.7g
• Almonds: 51.8g

Almonds have 1.7 times more energy per unit of mass than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS, which is very high in comparison to other foods. Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS having high energy density.

Which food has more nutrients per 300 calories - Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	NA	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	8.6% 11g	130g per day for Men 19-50 years
Sugars	22% 16g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	23.2% 8.83g	17% 6.48g	38g per day for Men 19-50 years
Protein	13.5% 7.55g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.3% 0.85mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	109% 2.6μg	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	3.83% 0.57mg	88.5% 13.3mg	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

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Almonds	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	59.4% 0.53mg	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	316% 25.2mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	40.5% 284mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	53% 5.84mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	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, Blueberry Mini SPOONERS vs Almonds:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 8.9 times more Vitamin B1, 1.4 times more Vitamin B2, 6.4 times more Vitamin B3, 16.1 times more Vitamin B6 and more Vitamin B12 than Almonds.
• While Almonds contain 23.1 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Almonds have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Almonds:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 13.1 times more Iron and 3.6 times more Zinc than Almonds.
• While Almonds contain 4.9 times more Calcium, 2.2 times more Magnesium and 1.4 times more Potassium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Almonds have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 6.1 times more Carbohydrate, 7 times more Sugars and 1.4 times more Fiber than Almonds.
• While Almonds contain 15.7 times more Fat, 5.7 times more Saturated Fat and 1.5 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Almonds have similar amounts of Energy per 300 kcal.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.