Comparing Nutrients in 5 ounces Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	29% 836kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	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	20.4% 26.5g	94% 122g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	15.3% 11g	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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	54% 30.3g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	71.7% 645μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	165% 2.14mg	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	17.4% 69.5μg	429% 1715μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	269% 6.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	28.7% 25.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	28.6% 172IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	0% 0mg	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

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	33.5% 335mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	38% 0.34mg	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	58% 4.65mg	483% 38.7mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	NA	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	97% 682mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Blanched Almonds have more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain more Vitamin A, 5.9 times more Vitamin B1, 1.8 times more Vitamin B2, 4.3 times more Vitamin B3, 13.1 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 5 ounces of Blanched Almonds have 33.7 times more Calcium, 4.2 times more Copper, 11.2 times more Magnesium, 4 times more Phosphorus and 5.8 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 8.3 times more Iron, 48.6 times more Sodium and 3.8 times more Zinc than Blanched Almonds.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.7 times more Energy, 46.9 times more Fat, more Saturated Fat, 24.8 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 4.6 times more Carbohydrate and 1.7 times more Sugars than Blanched Almonds.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber