Comparing Nutrients in 1 kilogram AlmondsVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

92%

1 kg ▼

Macro Nutrients

Almondsvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

200%5790kcal

Energy

128%3700kcal

5790 kcalvs3700 kcal

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

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515%499g

Fat

9.18%8.9g

499 gvs8.9 g

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

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119%38g

Saturated Fat

5.03%1.6g

38 gvs1.6 g

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

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1.88%0.03g

Omega 3

12.5%0.2g

0.03 gvs0.2 g

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

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725%123g

Omega 6

19.3%3.28g

123 gvs3.28 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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166%216g

Carbohydrate

690%897g

216 gvs897 g

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

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60%43.5g

Sugars

708%513g

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

43.5 gvs513 g

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

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1.5%1.1g

Fructose

43%31.3g

≤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]

1.1 gvs31.3 g

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

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%1.7g

Glucose

%82.5g

1.7 gvs82.5 g

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

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%39.5g

Sucrose

%354g

39.5 gvs354 g

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

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329%125g

Fiber

68.4%26g

125 gvs26 g

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

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378%212g

Protein

103%57.7g

212 gvs57.7 g

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

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Vitamins

Almondsvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

0%0μg

Vitamin A

617%5550μg

RAE, retinol activity equivalents

0 μgvs5550 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

171%2.05mg

Vitamin B1

1450%17.4mg

Thiamine

2.05 mgvs17.4 mg

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

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875%11.4mg

Vitamin B2

1667%21.7mg

Riboflavin

11.4 mgvs21.7 mg

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

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226%36mg

Vitamin B3

1573%252mg

Niacin, nicotinic acid, niacinamide

36 mgvs252 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

94%4.7mg

Vitamin B5

63.4%3.17mg

Pantothenic acid

4.7 mgvs3.17 mg

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

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105%1.37mg

Vitamin B6

1590%20.7mg

Pyridoxine

1.37 mgvs20.7 mg

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

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1900%570μg

Vitamin B7

Biotin

570 μgvsNA μg

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

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110%440μg

Vitamin B9

1853%7410μg

Folates and Folic Acid

440 μgvs7410 μg

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

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0%0μg

Vitamin B12

2779%66.7μg

Cobalamin

0 μgvs66.7 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

307%276mg

Ascorbic acid

0 mgvs276 mg

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

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0%0IU

Vitamin D

252%1510IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs1510 IU

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

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1709%256mg

Vitamin E

28.7%4.3mg

Tocopherols and Tocotrienols

256 mgvs4.3 mg

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

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0%0μg

Vitamin K

9.17%11μg

Phytomenadione or phylloquinone

0 μgvs11 μg

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

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Minerals

Almondsvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

269%2690mg

Calcium

11%110mg

2690 mgvs110 mg

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

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1146%10.3mg

Copper

329%2.96mg

10.3 mgvs2.96 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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464%37mg

Iron

990%79.2mg

37 mgvs79.2 mg

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

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643%2700mg

Magnesium

110%460mg

2700 mgvs460 mg

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

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947%21.8mg

Manganese

370%8.5mg

21.8 mgvs8.5 mg

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

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1007%453μg

Molybdenum

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

453 μgvsNA μg

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

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687%4810mg

Phosphorus

317%2220mg

4810 mgvs2220 mg

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

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216%7330mg

Potassium

60%2040mg

7330 mgvs2040 mg

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

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74.5%41μg

Selenium

495%272μg

41 μgvs272 μg

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

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0.67%10mg

Sodium

136%2040mg

10 mgvs2040 mg

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

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284%31mg

Zinc

664%73mg

31 mgvs73 mg

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

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1.2%44g

Water

0.75%27.6g

44 gvs27.6 g

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

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Lets compare vitamin content per 1 kilogram of Almonds vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

Almonds have 1.5 times more Vitamin B5 and 59.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 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.
Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

Almonds have 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.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.1 times more Iron, 6.6 times more Selenium, 204 times more Sodium and 2.3 times more Zinc than Almonds.

Comparison of macro-nutrients per 1 kilogram:

Almonds have 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.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 6.7 times more Omega 3, 4.2 times more Carbohydrate, 11.8 times more Sugars and 28.5 times more Fructose than Almonds.
Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

AlmondsVS Blanched AlmondsCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Blanched AlmondsAlmondsVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Compare Foods

Comparing Nutrients in 1 kilogram AlmondsVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: