Comparing Nutrients in 100 grams Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Almonds	Recommended Dietary Allowance
Energy	14% 404kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	3.25% 3.15g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	58.8% 42.6g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	2.63% 1g	33% 12.5g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Almonds	Recommended Dietary Allowance
Vitamin A	121% 1090μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.74mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	124% 496μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	288% 6.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	32.5% 195IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	171% 25.6mg	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, Fruity DYNO-BITES	Almonds	Recommended Dietary Allowance
Calcium	0.3% 3mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	14.2% 0.13mg	115% 1.03mg	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	95% 7.62mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.57% 67mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have more Vitamin A, 7.1 times more Vitamin B1, 2.2 times more Vitamin B2, 7.3 times more Vitamin B3, 1.2 times more Vitamin B5, 20 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• While Almonds contain 20.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Almonds have insufficient amounts of Vitamin K in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 2.1 times more Iron, 2.2 times more Selenium, 630 times more Sodium and 1.9 times more Zinc than Almonds.
• While Almonds contain 89.7 times more Calcium, 8.1 times more Copper, 18 times more Magnesium, 3.5 times more Manganese, 7.2 times more Phosphorus and 9.6 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 4.2 times more Carbohydrate and 9.8 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 15.9 times more Fat, 5.9 times more Saturated Fat, 48.7 times more Omega 6, 12.5 times more Fiber and 5.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.