Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Roasted Almonds	Recommended Dietary Allowance
Energy	27.4% 796kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	7.88% 1.34g	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	125% 162g	32% 41.7g	130g per day for Men 19-50 years
Sugars	116% 84.3g	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	8.88% 3.37g	57% 21.6g	38g per day for Men 19-50 years
Protein	13% 7.22g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	106% 951μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	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	253% 3.3mg	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	331% 1324μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44% 39.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 264IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	316% 47.4mg	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

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	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	744% 59.5mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	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	16% 113mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	107% 1599mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	226% 25mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Roasted Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have more Vitamin A, 16.2 times more Vitamin B1, 4.6 times more Vitamin B3, 12.2 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 159.3 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH and Dry Roasted Almonds have similar amounts of Vitamin B2 per 7 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Dry Roasted Almonds have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Roasted Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 8 times more Iron, 3 times more Selenium, 268.7 times more Sodium and 3.8 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Calcium, 18.3 times more Copper, 55.8 times more Magnesium, 8.3 times more Phosphorus and 6.5 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 3.9 times more Carbohydrate and 8.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 10 times more Fat, 1.8 times more Saturated Fat, 19.2 times more Omega 6, 6.4 times more Fiber and 5.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.