Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Blanched Almonds	Recommended Dietary Allowance
Energy	26.8% 776kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	4.26% 1.36g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	11% 1.88g	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	131% 171g	28.5% 37g	130g per day for Men 19-50 years
Sugars	124% 90g	12.7% 9.2g	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	NA	0% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	99% 889μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	203% 2.64mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	237% 3.08mg	17.6% 0.23mg	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	310% 1240μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	388% 9.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.5% 37.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	41.3% 248IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	314% 47mg	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 ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Blanched Almonds	Recommended Dietary Allowance
Calcium	62% 621mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	226% 2.04mg	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	698% 56mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	22% 155mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	211% 23.3mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 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.
• While Blanched Almonds contain 2375 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES as well as Blanched Almonds have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES vs Blanched Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 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.
• While Blanched Almonds contain 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.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 7.3 times more Omega 3, 4.6 times more Carbohydrate and 9.8 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.