Comparing Nutrients in 500 calories Frosted Corn Flakes, MALT-O-MEAL VS Blanched Almonds

Weight per 500 calories

• Frosted Corn Flakes, MALT-O-MEAL: 129g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.5 times more energy per unit of mass than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes, which is very high in comparison to other foods. Frosted Corn Flakes, MALT-O-MEAL having high energy density.

Which food has more nutrients per 500 calories - Frosted Corn Flakes, MALT-O-MEAL or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	1.12% 0.018g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	12% 16g	130g per day for Men 19-50 years
Sugars	69.6% 50.5g	5.4% 3.92g	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% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	4.06% 1.54g	22% 8.4g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	65% 584μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	7.5% 0.097mg	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	104% 415μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	259% 6.22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.7% 25mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.6% 166IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.77% 0.12mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.39% 3.86mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	97% 0.87mg	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	186% 15mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	3.67% 15.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	67.6% 1.56mg	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	8.45% 59mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	13% 7.07μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.86g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frosted Corn Flakes, MALT-O-MEAL vs Blanched Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have more Vitamin A, 9.6 times more Vitamin B1, 2.9 times more Vitamin B2, 7 times more Vitamin B3, 21.2 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• While Blanched Almonds contain 174 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Blanched Almonds have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Frosted Corn Flakes, MALT-O-MEAL vs Blanched Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 5.4 times more Iron, 2.6 times more Selenium and 36 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 51.9 times more Calcium, 5.6 times more Copper, 14.7 times more Magnesium, 6.9 times more Phosphorus, 5.3 times more Potassium and 8.2 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 7.3 times more Carbohydrate and 12.9 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 39.8 times more Fat, 24.4 times more Saturated Fat, 19.4 times more Omega 6, 5.4 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.