Comparing Nutrients in 7 ounces Cereals, MALT-O-MEAL, original, plain, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	25% 724kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	32% 41.7g	130g per day for Men 19-50 years
Sugars	0% 0g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	11% 4.17g	57% 21.6g	38g per day for Men 19-50 years
Protein	42% 23.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	20.8% 0.27mg	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	566% 2262μg	27.3% 109μg	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	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	1.46% 0.22mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	56.8% 568mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	242% 2.2mg	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	766% 61.2mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.43mg	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	44.5% 312mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	90% 49.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.56% 20.5g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, dry VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, MALT-O-MEAL, original, plain, dry versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry vs Roasted Almonds:

• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 13.9 times more Vitamin B1, 3.9 times more Vitamin B3, 8.3 times more Vitamin B6 and 20.7 times more Vitamin B9 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.6 times more Vitamin B2 and 217.3 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, dry.
• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin E
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, MALT-O-MEAL, original, plain, dry vs Roasted Almonds:

• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 8.3 times more Iron and 12.5 times more Selenium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 10.5 times more Copper, 17.4 times more Magnesium, 3 times more Phosphorus, 7.1 times more Potassium and 5.8 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Roasted Almonds contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 3.7 times more Carbohydrate than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.6 times more Energy, 75.1 times more Fat, 51.2 times more Saturated Fat, 57 times more Omega 6, more Sugars, 5.2 times more Fiber and 1.8 times more Protein than Cereals, MALT-O-MEAL, original, plain, dry.
• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 6
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.