Comparing Nutrients in 300 calories Almonds VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 300 calories

• Almonds: 51.8g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 81g

Almonds have 1.6 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	56% 72.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	57.4% 41.6g	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	0.079% 0.057g	3.5% 2.54g	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	% 0.088g	% 6.7g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 28.7g	g per day for Men 19-50 years
Fiber	17% 6.48g	5.55% 2.1g	38g per day for Men 19-50 years
Protein	19.6% 11g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	5.14% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	150% 601μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	225% 5.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	25% 22.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20.4% 122IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	2.32% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	14% 139mg	0.89% 8.9mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	26.7% 0.24mg	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	24% 1.92mg	80.3% 6.42mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	8.9% 37.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	30% 0.69mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	4.86% 165mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	54% 5.9mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.06% 2.24g	3700g per day for Men 19-50 years

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

• Almonds have 38.1 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain more Vitamin A, 13.3 times more Vitamin B1, 3 times more Vitamin B2, 10.9 times more Vitamin B3, 23.6 times more Vitamin B6, 26.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• Both Almonds and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Vitamin B5 per 300 kcal.
• Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Almonds have 15.6 times more Calcium, 2.2 times more Copper, 3.8 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 3.3 times more Iron, 10.4 times more Selenium, 319.2 times more Sodium and 3.7 times more Zinc than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 35.9 times more Fat, 15.1 times more Saturated Fat, 24 times more Omega 6, 3.1 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 6.5 times more Carbohydrate, 18.5 times more Sugars and 44.5 times more Fructose than Almonds.
• Both Almonds and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.