Comparing Nutrients in 100 calories Roasted AlmondsVS Frosted Corn Flakes, MALT-O-MEAL

Weight per 100 calories

Roasted Almonds

16.7g

Frosted Corn Flakes, MALT-O-MEAL

25.7g

Roasted Almonds have 1.5 times more energy per 100g than Frosted Corn Flakes, MALT-O-MEAL. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes having high energy density.

Which food has more nutrients per 100 calories - Roasted Almonds or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

Frosted Corn Flakes, MALT-O-MEAL

94%

100 kcal ▼

Macro Nutrients

Roasted Almondsvs Frosted Corn Flakes, MALT-O-MEAL

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.06%8.8g

Fat

0.23%0.22g

8.8 gvs0.22 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.14%0.68g

Saturated Fat

0.086%0.028g

0.68 gvs0.028 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.1%0.002g

Omega 3

0.22%0.004g

0.002 gvs0.004 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.7%2.16g

Omega 6

0.64%0.11g

2.16 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.7%3.5g

Carbohydrate

18%23g

3.5 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.12%0.81g

Sugars

14%10g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.81 gvs10 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.002%0.002g

Fructose

≤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]

0.002 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.002g

Glucose

0.002 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.79g

Sucrose

0.79 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.8%1.82g

Fiber

0.81%0.31g

1.82 gvs0.31 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.26%3.5g

Protein

1.95%1.1g

3.5 gvs1.1 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Almondsvs Frosted Corn Flakes, MALT-O-MEAL

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.07%0.013mg

Vitamin B1

26%0.31mg

Thiamine

0.013 mgvs0.31 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.4%0.2mg

Vitamin B2

27%0.35mg

Riboflavin

0.2 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.8%0.61mg

Vitamin B3

26%4.14mg

Niacin, nicotinic acid, niacinamide

0.61 mgvs4.14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.07%0.054mg

Vitamin B5

Pantothenic acid

0.054 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.75%0.023mg

Vitamin B6

32%0.41mg

Pyridoxine

0.023 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.3%9.2μg

Vitamin B9

20.8%83μg

Folates and Folic Acid

9.2 μgvs83 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

52%1.24μg

Cobalamin

0 μgvs1.24 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

5.54%5mg

Ascorbic acid

0 mgvs5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

5.53%33IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs33 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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26.6%4mg

Vitamin E

0.15%0.023mg

Tocopherols and Tocotrienols

4 mgvs0.023 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0.043%0.051μg

Phytomenadione or phylloquinone

0 μgvs0.051 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Almondsvs Frosted Corn Flakes, MALT-O-MEAL

4.5%45mg

Calcium

0.077%0.77mg

45 mgvs0.77 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.4%0.18mg

Copper

3.43%0.031mg

0.18 mgvs0.031 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.8%0.62mg

Iron

37.3%3mg

0.62 mgvs3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46.7mg

Magnesium

0.73%3.1mg

46.7 mgvs3.1 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.2%0.37mg

Manganese

0.37 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.3%78.8mg

Phosphorus

1.7%12mg

78.8 mgvs12 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.5%119mg

Potassium

0.62%21mg

119 mgvs21 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.61%0.33μg

Selenium

2.57%1.4μg

0.33 μgvs1.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.033%0.5mg

Sodium

7.73%116mg

0.5 mgvs116 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.03%0.55mg

Zinc

0.56%0.062mg

0.55 mgvs0.062 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.011%0.4g

Water

0.021%0.77g

0.4 gvs0.77 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Roasted Almonds vs Frosted Corn Flakes, MALT-O-MEAL:

Dry Roasted Almonds have 172.7 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain more Vitamin A, 24.2 times more Vitamin B1, 1.8 times more Vitamin B2, 6.8 times more Vitamin B3, 18.2 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
Both Dry Roasted Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Roasted Almonds vs Frosted Corn Flakes, MALT-O-MEAL:

Dry Roasted Almonds have 58.1 times more Calcium, 6 times more Copper, 15.1 times more Magnesium, 6.7 times more Phosphorus, 5.7 times more Potassium and 9 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 4.8 times more Iron, 4.2 times more Selenium and 231.1 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 calories:

Dry Roasted Almonds have 39.3 times more Fat, 24.9 times more Saturated Fat, 20 times more Omega 6, 5.9 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 6.6 times more Carbohydrate and 12.4 times more Sugars than Dry Roasted Almonds.
Both Dry Roasted Almonds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 100 kcal.
Both Dry Roasted Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted AlmondsVS Oil Roasted AlmondsFrosted Corn Flakes, MALT-O-MEALVS Oil Roasted AlmondsRoasted AlmondsVS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryFrosted Corn Flakes, MALT-O-MEALVS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Compare Foods

Comparing Nutrients in 100 calories Roasted AlmondsVS Frosted Corn Flakes, MALT-O-MEAL

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Almonds or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: