Comparing Nutrients in 5 ounces Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Blanched Almonds	Recommended Dietary Allowance
Energy	17% 496kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	NA	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	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	86.6% 113g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	36% 26g	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	37% 14g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	12.5% 0.16mg	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	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	180% 4.32μg	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	6.33% 0.95mg	224% 33.7mg	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, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	NA	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	522% 41.7mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	NA	113% 2.6mg	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	67% 469mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	13.6% 464mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.65mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.24g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Blanched Almonds:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 5.8 times more Vitamin B1, 1.4 times more Vitamin B2, 4 times more Vitamin B3, 11.6 times more Vitamin B6 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 35.4 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Blanched Almonds have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Blanched Almonds:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 9 times more Iron and 2.3 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 7.2 times more Calcium, 3.7 times more Magnesium, 1.5 times more Phosphorus, 2 times more Potassium and 9.5 times more Sodium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.

Comparison of macro-nutrients per 5 ounces:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 4.3 times more Carbohydrate and 4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 27.4 times more Fat, 9.9 times more Saturated Fat and 2.4 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Blanched Almonds have similar amounts of Fiber per 5 oz.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.