Comparing Nutrients in 5 ounces Cereals, MALT-O-MEAL, original, plain, dry VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Almonds	Recommended Dietary Allowance
Energy	18% 517kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.2% 109g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	0% 0g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	30% 16.7g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.6% 1.03mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.2mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	404% 1616μg	15.6% 62.4μg	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	1.04% 0.16mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Almonds	Recommended Dietary Allowance
Calcium	40.5% 405mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	162% 1.46mg	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	547% 43.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.8% 223mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	64% 35.3μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, MALT-O-MEAL, original, plain, dry vs Almonds:

• Cereals, MALT-O-MEAL, original, plain, dry have 5.2 times more Vitamin B1, 3.9 times more Vitamin B3, 8.2 times more Vitamin B6 and 25.9 times more Vitamin B9 than Almonds.
• While Almonds contain 1.6 times more Vitamin B2 and 233 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals, MALT-O-MEAL, original, plain, dry vs Almonds:

• Cereals, MALT-O-MEAL, original, plain, dry have 8.3 times more Iron and 6.1 times more Selenium than Almonds.
• While Almonds contain 9.8 times more Copper, 16.9 times more Magnesium, 3.1 times more Phosphorus, 7.3 times more Potassium and 5.5 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Almonds have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, MALT-O-MEAL, original, plain, dry have 7.7 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 71.3 times more Fat, 47.5 times more Saturated Fat, 54.3 times more Omega 6, more Sugars, 6 times more Fiber and 1.8 times more Protein than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.