Comparing Nutrients in 5 ounces Almonds VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Almonds	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	28.3% 821kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.77% 0.57g	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	86.6% 113g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	36% 26g	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	38.4% 14.6g	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, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	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	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	125% 20mg	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	145% 1.9mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	180% 4.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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	6.33% 0.95mg	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, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	38% 381mg	4.68% 46.8mg	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	522% 41.7mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	24.6% 103mg	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	67% 469mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	13.6% 464mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	87.8% 9.65mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.17% 6.24g	3700g per day for Men 19-50 years

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

• Almonds have 38.3 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 5.4 times more Vitamin B1, 3.9 times more Vitamin B3, 9.7 times more Vitamin B6 and more Vitamin B12 than Almonds.
• Both Almonds and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Vitamin B2 per 5 oz.
• Both Almonds as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Almonds have 8.2 times more Calcium, 3.7 times more Magnesium, 1.5 times more Phosphorus and 2.2 times more Potassium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 7.9 times more Iron and 2.2 times more Zinc than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.7 times more Energy, 26 times more Fat, 9.5 times more Saturated Fat, 1.2 times more Fiber and 2.4 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 3.7 times more Carbohydrate and 4.2 times more Sugars than Almonds.
• Both Almonds as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.