Comparing Nutrients in 100 grams Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Roasted Almonds	Recommended Dietary Allowance
Energy	13.4% 390kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87.3g	16% 21g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	28.7% 11g	38g per day for Men 19-50 years
Protein	8.05% 4.5g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	10.5% 0.14mg	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	152% 606μg	13.8% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	190% 4.55μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.2% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	20% 121IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Roasted Almonds	Recommended Dietary Allowance
Calcium	30.3% 303mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	NA	122% 1.1mg	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	341% 27.3mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.23mg	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	8.7% 61mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	2.82% 96mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	30.3% 454mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	102% 11.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Roasted Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 14.7 times more Vitamin B1, 4.2 times more Vitamin B3, 11.1 times more Vitamin B6, 11 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 796.7 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and Dry Roasted Almonds have similar amounts of Vitamin B2 per 100 g.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS as well as Dry Roasted Almonds have insufficient amounts of Vitamin K in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Roasted Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 7.3 times more Iron, 151.3 times more Sodium and 3.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11.6 times more Magnesium, 7.7 times more Phosphorus and 7.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and Dry Roasted Almonds have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 4.2 times more Carbohydrate and 9.2 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 19.4 times more Fat, 5.6 times more Saturated Fat, 4.7 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.