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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Roasted Almonds	Recommended Dietary Allowance
Energy	17% 490kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	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	94% 122g	23% 29.8g	130g per day for Men 19-50 years
Sugars	15.3% 11g	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	1.5% 0.57g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	71.7% 645μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	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	165% 2.14mg	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	429% 1715μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	269% 6.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.7% 25.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	28.6% 172IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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, Crispy Rice	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	483% 38.7mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	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	24.5% 172mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	4.75% 162mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	87.3% 1310mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.092% 3.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice 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, Crispy Rice vs Roasted Almonds:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have more Vitamin A, 14.7 times more Vitamin B1, 4.2 times more Vitamin B3, 11.1 times more Vitamin B6, 22 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 more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice and Roasted Almonds provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice 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, Crispy Rice 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, Crispy Rice vs Roasted Almonds:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 7.3 times more Iron, 308 times more Sodium and 3.4 times more Zinc than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 38.3 times more Calcium, 4.5 times more Copper, 11.6 times more Magnesium, 3.9 times more Phosphorus and 6.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 4.1 times more Carbohydrate and 1.6 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.7 times more Energy, 46.9 times more Fat, more Saturated Fat, 27.3 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber