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

Weight per 300 calories

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 85.7g
• Blanched Almonds: 50.8g

Blanched 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 Blanched Almonds?

Macros Ratio

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

Macro Nutrients

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	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	52.4% 68g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	22% 16g	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	23.2% 8.83g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	13.5% 7.55g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Blanched 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	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.3% 0.85mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	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	87.7% 1.14mg	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	NA	6.23% 25μg	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	80.5% 12mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	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	316% 25.2mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	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	40.5% 284mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	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	0.11% 1.7mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	53% 5.84mg	13.7% 1.5mg	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 Blanched Almonds:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 9.7 times more Vitamin B1, 2.3 times more Vitamin B2, 6.8 times more Vitamin B3, 19.5 times more Vitamin B6 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 21 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 Blanched 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 Blanched Almonds:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 15.1 times more Iron and 3.9 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 4.2 times more Calcium and 2.2 times more Magnesium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Blanched Almonds have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 7.2 times more Carbohydrate, 6.7 times more Sugars and 1.8 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 16.2 times more Fat, 5.9 times more Saturated Fat and 1.4 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 Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.