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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	20.6% 598kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	1.15% 1.12g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	76% 13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	66.5% 86.4g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	10.8% 7.82g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	37.4% 21g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.6% 455μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	116% 1.5mg	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	13.8% 55μg	303% 1210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	190% 4.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20.2% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20% 121IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	159% 24mg	0% 0mg	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

	Roasted Almonds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	27% 268mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	27% 0.24mg	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	46.6% 3.73mg	341% 27.3mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	67.3% 471mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	3.35% 114mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	61.6% 924mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	103% 11.4mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice per 100 g

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

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

• 100 grams of Roasted Almonds have more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain more Vitamin A, 14.7 times more Vitamin B1, 4.2 times more Vitamin B3, 11.1 times more Vitamin B6, 22 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin K in 100 grams.

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

• 100 grams of Roasted Almonds have 38.3 times more Calcium, 4.5 times more Copper, 11.6 times more Magnesium, 3.9 times more Phosphorus and 6.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 7.3 times more Iron, 308 times more Sodium and 3.4 times more Zinc than Dry Roasted Almonds.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 1.7 times more Energy, 46.9 times more Fat, more Saturated Fat, 27.3 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 4.1 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Almonds.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber