Comparing Nutrients in 5 ounces Almonds VS Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	10%	1%	89%

Macro Nutrients

	Almonds	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Energy	28.3% 821kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	87.8% 114g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	54.7% 39.7g	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	0.22% 0.16g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	53.5% 30g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	315% 1260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.57% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	0.28% 0.043mg	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

	Almonds	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Calcium	38% 381mg	45% 451mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	NA	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	65.7% 5.26mg	554% 44.4mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry:

• 5 ounces of Almonds have 1.2 times more Vitamin B2 and 854.3 times more Vitamin E than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 5 oz of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 5.1 times more Vitamin B1, 4.7 times more Vitamin B3, 12.7 times more Vitamin B6 and 20.2 times more Vitamin B9 than Almonds.
• 5 ounces of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have insufficient amounts of Vitamin E
• Both Almonds as well as Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almonds vs Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry:

• 5 ounces of Almonds have 18 times more Magnesium, 3.8 times more Phosphorus, 5.6 times more Potassium and 6.2 times more Zinc than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 5 oz of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 8.4 times more Iron than Almonds.
• Both Almonds and Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 1.6 times more Energy, 106.2 times more Fat, 42.2 times more Saturated Fat, 6.9 times more Fiber and 2.4 times more Protein than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 5 oz of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 3.7 times more Carbohydrate and 6.4 times more Sugars than Almonds.