Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Roasted Almonds

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH: 74.8g
• Roasted Almonds: 50.2g

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

Which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	0.7% 0.011g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	44% 31.8g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	3.35% 1.27g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	40% 358μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	5.25% 0.068mg	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	125% 499μg	6.9% 27.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	156% 3.74μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.6% 15mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.6% 100IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.75% 0.11mg	80% 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, COLOSSAL CRUNCH	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	61.3% 0.55mg	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	281% 22.4mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	0.89% 3.74mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	48.7% 1.1mg	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	6.1% 42.6mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	2.42% 82.3mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	8.16% 4.5μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	40% 603mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	85% 9.35mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.051% 1.87g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Roasted Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have more Vitamin A, 24.2 times more Vitamin B1, 1.8 times more Vitamin B2, 6.8 times more Vitamin B3, 18.2 times more Vitamin B6, 18.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 106.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Dry Roasted Almonds have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Roasted Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 12 times more Iron, 4.5 times more Selenium, 400.7 times more Sodium and 5.6 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Calcium, 12.3 times more Copper, 37.4 times more Magnesium, 5.5 times more Phosphorus and 4.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 5.8 times more Carbohydrate and 13 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.7 times more Fat, 12.9 times more Omega 6, 4.3 times more Fiber and 3.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH and Dry Roasted Almonds have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.