Comparing Nutrients in 100 grams Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	20.3% 590kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	69.7% 91g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	64.7% 47g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	5% 1.9g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	202% 32.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	248% 3.23mg	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	12.3% 49μg	80.8% 323μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	202% 4.84μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	53.8% 48.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21.5% 129IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	158% 23.8mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	23.6% 236mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	6.44% 0.058mg	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	41% 3.28mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	NA	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	68.7% 481mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	57% 855mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	44% 4.84mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS per 100 g

Compare the macro and micronutrient content in 100 g of Blanched Almonds versus 100 g of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Blanched Almonds vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 100 grams of Blanched Almonds have 339.3 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain more Vitamin A, 12.7 times more Vitamin B1, 3.9 times more Vitamin B2, 9.2 times more Vitamin B3, 28.1 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• 100 grams of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin K in 100 grams.

Comparing minerals per 100 grams for Blanched Almonds vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 100 grams of Blanched Almonds have 47.2 times more Calcium, 17.7 times more Copper, 67 times more Magnesium, 13 times more Phosphorus and 9.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 1.8 times more Iron, 2 times more Selenium, 45 times more Sodium and 1.6 times more Zinc than Blanched Almonds.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blanched Almonds have 1.5 times more Energy, 150.1 times more Fat, 42.5 times more Saturated Fat, 80.8 times more Omega 6, 5.2 times more Fiber and 6.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 4.9 times more Carbohydrate and 10.1 times more Sugars than Blanched Almonds.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3 in 100 grams.