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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	19% 551kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	6.74% 6.53g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	19.3% 25g	130g per day for Men 19-50 years
Sugars	94% 68g	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	39% 15g	38g per day for Men 19-50 years
Protein	8.63% 4.83g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	47.2% 472mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	NA	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	8.38% 285mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have more Vitamin A, 13.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.5 times more Vitamin B3, 14.1 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1298.5 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E
• 5 ounces of Oil 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 Oil 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 Oil Roasted Almonds:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 8.2 times more Iron, 1.3 times more Selenium, 350 times more Sodium and 4.1 times more Zinc than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3 times more Copper, 10.1 times more Magnesium, 6.5 times more Phosphorus and 3.5 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Oil Roasted Almonds contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 4.9 times more Carbohydrate and 10.6 times more Sugars than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.6 times more Energy, 12 times more Fat, 1.6 times more Saturated Fat, 24.9 times more Omega 6, 3.2 times more Fiber and 6.2 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 Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.