Comparing Nutrients in 300 calories Roasted Almonds VS Cereals, MALT-O-MEAL, original, plain, dry

Weight per 300 calories

• Roasted Almonds: 50.2g
• Cereals, MALT-O-MEAL, original, plain, dry: 82.2g

Roasted Almonds have 1.6 times more energy per 100g than Cereals, MALT-O-MEAL, original, plain, dry. It has very high energy density when compared to other foods. Cereals, MALT-O-MEAL, original, plain, dry having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Cereals, MALT-O-MEAL, original, plain, dry?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%

Macro Nutrients

	Roasted Almonds	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	49% 63.5g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	0% 0g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	4.54% 1.73g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	71.4% 0.93mg	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	6.9% 27.6μg	234% 937μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	80% 12mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.068% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Calcium	13.4% 134mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	9.6% 0.086mg	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	23.4% 1.87mg	317% 25.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	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	33.8% 236mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	37.2% 20.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	4.26% 0.47mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.23% 8.5g	3700g per day for Men 19-50 years

Roasted Almonds VS Cereals, MALT-O-MEAL, Original, Plain, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Cereals, MALT-O-MEAL, original, plain, dry?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Cereals, MALT-O-MEAL, original, plain, dry:

• 300 calories of Roasted Almonds have 132.6 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, dry.
• While 300 kcal of Cereals, MALT-O-MEAL, original, plain, dry contain 22.8 times more Vitamin B1, 6.4 times more Vitamin B3, 13.6 times more Vitamin B6 and 34 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals, MALT-O-MEAL, original, plain, dry provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B6
• 300 calories of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Cereals, MALT-O-MEAL, original, plain, dry:

• 300 calories of Roasted Almonds have 6.4 times more Copper, 10.6 times more Magnesium, 1.8 times more Phosphorus, 4.4 times more Potassium and 3.5 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• While 300 kcal of Cereals, MALT-O-MEAL, original, plain, dry contain 1.7 times more Calcium, 13.6 times more Iron and 20.4 times more Selenium than Dry Roasted Almonds.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Cereals, MALT-O-MEAL, original, plain, dry lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 45.8 times more Fat, 31.2 times more Saturated Fat, 34.8 times more Omega 6 and 3.2 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• While 300 kcal of Cereals, MALT-O-MEAL, original, plain, dry contain 6 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals, MALT-O-MEAL, original, plain, dry offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 6 and Fiber
• Both Dry Roasted Almonds as well as Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3 in 300 calories.