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

Weight per 500 calories

• Frosted Corn Flakes, MALT-O-MEAL: 129g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 1.6 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.

Discover which food has more nutrients per 500 calories - Frosted Corn Flakes, MALT-O-MEAL or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	1.12% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	69.6% 50.5g	5.17% 3.75g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	4.06% 1.54g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Oil Roasted 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	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	7.48% 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	5.56% 22.2μg	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	143% 21.4mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.39% 3.86mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	87.4% 0.79mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	3.67% 15.4mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	NA	88% 2.03mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	13% 7.07μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.1% 3.86g	0.062% 2.3g	3700g per day for Men 19-50 years

Frosted Corn Flakes, MALT-O-MEAL VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frosted Corn Flakes, MALT-O-MEAL or Oil Roasted Almonds?

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

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have more Vitamin A, 20.5 times more Vitamin B1, 2.7 times more Vitamin B2, 6.9 times more Vitamin B3, 21.3 times more Vitamin B6, 18.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 184.9 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Oil Roasted Almonds have insufficient amounts of Vitamin K in 500 calories.

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

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have 4.9 times more Iron, 2.1 times more Selenium and 703.7 times more Sodium than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 62.2 times more Calcium, 5.1 times more Copper, 14.6 times more Magnesium, 6.5 times more Phosphorus, 5.5 times more Potassium and 8.2 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have 8 times more Carbohydrate and 13.5 times more Sugars than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 40.6 times more Fat, 25.2 times more Saturated Fat, 20.6 times more Omega 6, 5.6 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 6, Fiber and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.