Comparing Nutrients in 7 ounces Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	40.4% 1171kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	138% 179g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	117% 84.5g	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	0% 0g	NA	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	5.22% 2g	38g per day for Men 19-50 years
Protein	76% 42.5g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0% 0μg	240% 2163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	383% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	23.3% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	418% 5.44mg	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	24.3% 97μg	246% 984μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	571% 13.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	64.5% 387IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	47% 468mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	28.2% 0.25mg	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	81.4% 6.5mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	54.4% 1.25mg	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	136% 955mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	83.3% 1250mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Blanched Almonds have 18.7 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain more Vitamin A, 7.6 times more Vitamin B1, 3.5 times more Vitamin B2, 7.6 times more Vitamin B3, 1.9 times more Vitamin B5, 23.8 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Blanched Almonds.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 7 ounces of Blanched Almonds have 78.7 times more Calcium, 8 times more Copper, 17.9 times more Magnesium, 2.9 times more Manganese, 7.2 times more Phosphorus and 8.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 2.3 times more Iron, 2.8 times more Selenium, 33.2 times more Sodium and 2 times more Zinc than Blanched Almonds.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.5 times more Energy, 16.7 times more Fat, 6.2 times more Saturated Fat, 48.9 times more Omega 6, 9.9 times more Fiber and 5.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 4.8 times more Carbohydrate and 9.2 times more Sugars than Blanched Almonds.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3 in seven ounces.