Comparing Nutrients in 500 calories Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Roasted Almonds

Weight per 500 calories

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 1064g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 12.7 times more energy per unit of mass than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt, which is very high in comparison to other foods. Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	NA	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.5% 98g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	32% 23g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	11% 4.26g	24% 9.1g	38g per day for Men 19-50 years
Protein	26% 14.6g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	176% 28mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.87mg	8.75% 0.11mg	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	11.5% 46μg	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	19% 2.87mg	133% 20mg	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, MALT-O-MEAL, chocolate, prepared with water, without salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	52% 521mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	NA	102% 0.92mg	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	743% 59.5mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	10% 42.6mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	81% 1.87mg	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	24.3% 170mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.6mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	25.6% 948g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Roasted Almonds:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 24.8 times more Vitamin B1, 1.6 times more Vitamin B2, 9.3 times more Vitamin B3 and 25.3 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7 times more Vitamin E than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Roasted Almonds:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 2.3 times more Calcium, 19.1 times more Iron and 470.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.5 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.

Comparison of macro-nutrients per 500 calories:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 5.6 times more Carbohydrate and 5.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 41.3 times more Fat, 10.7 times more Saturated Fat and 2.1 times more Fiber than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Dry Roasted Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.