Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Roasted Almonds	Recommended Dietary Allowance
Energy	19% 551kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	6.74% 6.53g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	23% 29.8g	130g per day for Men 19-50 years
Sugars	94% 68g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	8.63% 4.83g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	75.8% 682μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	15% 0.19mg	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	236% 945μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.5% 28.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.4% 189IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	226% 34mg	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, COCO-ROOS	Roasted Almonds	Recommended Dietary Allowance
Calcium	47.2% 472mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	173% 1.56mg	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	532% 42.5mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.16mg	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	14.6% 102mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	8.38% 285mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Roasted Almonds:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have more Vitamin A, 16.2 times more Vitamin B1, 4.6 times more Vitamin B3, 12.2 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1195 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Roasted Almonds provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Dry Roasted Almonds have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Roasted Almonds:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 1.2 times more Calcium, 8 times more Iron, 2.6 times more Selenium, 116.7 times more Sodium and 3.8 times more Zinc than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 3.4 times more Copper, 10.3 times more Magnesium, 6.5 times more Phosphorus and 3.5 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 4.1 times more Carbohydrate and 9.9 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.5 times more Energy, 11.4 times more Fat, 1.6 times more Saturated Fat, 23.8 times more Omega 6, 3.3 times more Fiber and 6.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.