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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	29% 836kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	7.9% 1.34g	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	88.6% 64.2g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	54% 30.3g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	0% 0μg	70.6% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	138% 22mg	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	169% 2.2mg	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	221% 886μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	277% 6.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29.6% 26.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	29.5% 177IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	33.5% 335mg	44.4% 444mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	10% 0.091mg	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	498% 40mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	43% 642mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES 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, TOOTIE FRUITIES 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, TOOTIE FRUITIES:

• 5 ounces of Blanched Almonds have 2375 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain more Vitamin A, 6.1 times more Vitamin B1, 1.9 times more Vitamin B2, 4.5 times more Vitamin B3, 13.5 times more Vitamin B6, 12.8 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, TOOTIE FRUITIES have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES 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, TOOTIE FRUITIES:

• 5 ounces of Blanched Almonds have 16 times more Copper, 11.2 times more Magnesium, 6.2 times more Phosphorus and 6.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 1.3 times more Calcium, 8.6 times more Iron, 3.1 times more Selenium, 23.8 times more Sodium and 3.9 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.5 times more Energy, 16.4 times more Fat, 5.8 times more Saturated Fat, 13.1 times more Omega 6, 4.5 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 4.6 times more Carbohydrate and 9.8 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES provide inadequate amounts of Omega 3 in five ounces.