Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Almonds	Recommended Dietary Allowance
Energy	18% 524kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	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	98% 127g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	100% 72.8g	8.5% 6.17g	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	6.1% 4.44g	0.22% 0.16g	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	% 11.7g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 50g	% 5.6g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Almonds	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	263% 1050μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	394% 9.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43.5% 39mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	35.7% 214IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Almonds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	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	140% 11.2mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45% 315mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 8.5 times more Vitamin B1, 1.9 times more Vitamin B2, 7 times more Vitamin B3, 15.1 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• While Almonds contain 1.5 times more Vitamin B5 and 59.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Almonds have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.1 times more Iron, 6.6 times more Selenium, 204 times more Sodium and 2.3 times more Zinc than Almonds.
• While Almonds contain 24.5 times more Calcium, 3.5 times more Copper, 5.9 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus and 3.6 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 6.7 times more Omega 3, 4.2 times more Carbohydrate, 11.8 times more Sugars and 28.5 times more Fructose than Almonds.
• While Almonds contain 1.6 times more Energy, 56.1 times more Fat, 23.6 times more Saturated Fat, 37.6 times more Omega 6, 4.8 times more Fiber and 3.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.