Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Roasted Almonds	Recommended Dietary Allowance
Energy	19.7% 573kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.47g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	23% 29.8g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	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	3.73% 1.4g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	9.87% 5.53g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	172% 1545μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	274% 3.56mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	235% 37.6mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	176% 703μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	408% 9.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.57% 1.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	46% 276IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	135% 11mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	13.6% 95mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	23% 12.8μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have more Vitamin A, 19 times more Vitamin B1, 2.1 times more Vitamin B2, 7.3 times more Vitamin B3, 1.8 times more Vitamin B5, 20.1 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 18.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Dry Roasted Almonds have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Roasted Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 2 times more Iron, 4.5 times more Selenium, 210 times more Sodium and 1.8 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 89.3 times more Calcium, 8.6 times more Copper, 18.6 times more Magnesium, 3.5 times more Manganese, 7 times more Phosphorus and 9.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 4.3 times more Carbohydrate and 8.8 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 16.7 times more Fat, 6.4 times more Saturated Fat, 51.2 times more Omega 6, 10.9 times more Fiber and 5.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.