Comparing Nutrients in 7 ounces Frosted Corn Flakes, MALT-O-MEAL VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	26.6% 772kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	27% 35g	130g per day for Men 19-50 years
Sugars	107% 78g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	55% 21g	38g per day for Men 19-50 years
Protein	15% 8.43g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	100% 901μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.7mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	18% 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	160% 641μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	400% 9.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.8% 38.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	42.7% 256IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	211% 1.9mg	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	288% 23mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	NA	212% 4.9mg	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	13% 91mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frosted Corn Flakes, MALT-O-MEAL vs Oil Roasted Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have more Vitamin A, 13.2 times more Vitamin B1, 1.8 times more Vitamin B2, 4.4 times more Vitamin B3, 13.6 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 288.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Oil Roasted Almonds have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Oil Roasted Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 3.2 times more Iron, 1.3 times more Selenium and 451 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 97 times more Calcium, 8 times more Copper, 22.8 times more Magnesium, 10.1 times more Phosphorus, 8.5 times more Potassium and 12.8 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 5.1 times more Carbohydrate and 8.6 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 63.4 times more Fat, 39.3 times more Saturated Fat, 32.1 times more Omega 6, 8.8 times more Fiber and 5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.