Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Roasted Almonds	Recommended Dietary Allowance
Energy	23.4% 679kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	3.83% 3.7g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	9.88% 1.68g	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	123% 159g	32% 41.7g	130g per day for Men 19-50 years
Sugars	90% 65.6g	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	53.3% 20.2g	57% 21.6g	38g per day for Men 19-50 years
Protein	27% 15g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	55.8% 502μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	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	130% 1.7mg	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	168% 673μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	209% 5.02μg	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	33.7% 202IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	378% 30.3mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	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	96% 673mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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 ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Roasted Almonds:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have more Vitamin A, 8.2 times more Vitamin B1, 2.3 times more Vitamin B3, 6.3 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.7 times more Vitamin B2 and 132.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Roasted Almonds:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 4.1 times more Iron, 19.3 times more Selenium, 155.3 times more Sodium and 1.9 times more Zinc than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 8.1 times more Calcium, 2.2 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 6.2 times more Omega 3, 3.8 times more Carbohydrate and 6.8 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.7 times more Energy, 28.1 times more Fat, 9.7 times more Saturated Fat, 15.3 times more Omega 6 and 2.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Roasted Almonds offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3