Comparing Nutrients in 100 grams Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Almonds	Recommended Dietary Allowance
Energy	12.8% 370kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	71% 51.3g	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	4.3% 3.13g	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	% 8.25g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 35.4g	% 3.95g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	33% 12.5g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Almonds	Recommended Dietary Allowance
Vitamin A	61.7% 555μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	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	185% 741μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	278% 6.67μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.7% 27.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25% 151IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.87% 0.43mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Almonds	Recommended Dietary Allowance
Calcium	1.1% 11mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	99% 7.9mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	31.7% 222mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	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, GOLDEN PUFFS vs Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 8.5 times more Vitamin B1, 1.9 times more Vitamin B2, 7 times more Vitamin B3, 15.1 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• While Almonds contain 1.5 times more Vitamin B5 and 59.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS vs Almonds:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.1 times more Iron, 6.6 times more Selenium, 204 times more Sodium and 2.3 times more Zinc than Almonds.
• While Almonds contain 24.5 times more Calcium, 3.5 times more Copper, 5.9 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus and 3.6 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 6.7 times more Omega 3, 4.2 times more Carbohydrate, 11.8 times more Sugars and 28.5 times more Fructose than Almonds.
• While Almonds contain 1.6 times more Energy, 56.1 times more Fat, 23.6 times more Saturated Fat, 37.6 times more Omega 6, 4.8 times more Fiber and 3.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.