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

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice: 86.7g

Blanched Almonds have 1.7 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice having high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	57.6% 75g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	9.35% 6.8g	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% 0g	NA	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	0.91% 0.35g	38g per day for Men 19-50 years
Protein	19.4% 11g	9.4% 5.26g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	44% 395μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	81.6% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	101% 1.3mg	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	6.23% 25μg	262% 1049μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	164% 3.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	17.5% 15.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	17.5% 105IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80.5% 12mg	0% 0mg	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

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	12% 120mg	0.61% 6.07mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	23.3% 0.21mg	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	21% 1.67mg	296% 23.6mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	4.95% 21mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	NA	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	35% 245mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	53.4% 801mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	89.5% 9.84mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.08% 2.95g	3700g per day for Men 19-50 years

Blanched Almonds VS Cereals Ready-to-eat, MALT-O-MEAL, Crispy Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice?

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

• 300 calories of Blanched Almonds have more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain more Vitamin A, 10.1 times more Vitamin B1, 3.1 times more Vitamin B2, 7.4 times more Vitamin B3, 22.4 times more Vitamin B6, 42.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin K in 300 calories.

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

• 300 calories of Blanched Almonds have 19.8 times more Calcium, 2.5 times more Copper, 6.5 times more Magnesium, 2.3 times more Phosphorus and 3.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 14.2 times more Iron, 82.9 times more Sodium and 6.5 times more Zinc than Blanched Almonds.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 27.5 times more Fat, more Saturated Fat, 14.5 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 7.9 times more Carbohydrate and 2.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber