Comparing Nutrients in 5 ounces Frosted Corn Flakes, MALT-O-MEAL VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Blanched Almonds	Recommended Dietary Allowance
Energy	19% 551kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	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% 128g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	37% 14g	38g per day for Men 19-50 years
Protein	10.8% 6.02g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	71.5% 644μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.7mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	12.5% 0.16mg	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	114% 458μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	286% 6.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.6% 27.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.5% 183IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.85% 0.13mg	224% 33.7mg	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

	Frosted Corn Flakes, MALT-O-MEAL	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	206% 16.4mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	NA	113% 2.6mg	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	9.3% 65.2mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frosted Corn Flakes, MALT-O-MEAL vs Blanched Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have more Vitamin A, 6.3 times more Vitamin B1, 1.9 times more Vitamin B2, 4.6 times more Vitamin B3, 14 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• While Blanched Almonds contain 263.9 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Blanched Almonds have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Blanched Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 3.5 times more Iron, 1.7 times more Selenium and 23.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 78.7 times more Calcium, 8.6 times more Copper, 22.3 times more Magnesium, 10.5 times more Phosphorus, 8 times more Potassium and 12.4 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 4.8 times more Carbohydrate and 8.5 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 60.4 times more Fat, 36.9 times more Saturated Fat, 29.4 times more Omega 6, 8.3 times more Fiber and 5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.