Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Almonds	Recommended Dietary Allowance
Energy	25.3% 734kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	33% 42.8g	130g per day for Men 19-50 years
Sugars	141% 102g	12% 8.63g	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	8.57% 6.2g	0.3% 0.22g	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	% 16.4g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 70.3g	% 7.84g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	65.3% 25g	38g per day for Men 19-50 years
Protein	20.4% 11.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Almonds	Recommended Dietary Allowance
Vitamin A	122% 1101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	316% 4.1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	368% 1470μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	552% 13.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61% 54.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	50% 300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.85mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Almonds	Recommended Dietary Allowance
Calcium	2.2% 22mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	227% 2.05mg	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	196% 15.7mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 441mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.48g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 8.5 times more Vitamin B1, 1.9 times more Vitamin B2, 7 times more Vitamin B3, 15.1 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• While Almonds contain 1.5 times more Vitamin B5 and 59.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Almonds have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.1 times more Iron, 6.6 times more Selenium, 204 times more Sodium and 2.3 times more Zinc than Almonds.
• While Almonds contain 24.5 times more Calcium, 3.5 times more Copper, 5.9 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus and 3.6 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 6.7 times more Omega 3, 4.2 times more Carbohydrate, 11.8 times more Sugars and 28.5 times more Fructose than Almonds.
• While Almonds contain 1.6 times more Energy, 56.1 times more Fat, 23.6 times more Saturated Fat, 37.6 times more Omega 6, 4.8 times more Fiber and 3.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.