Comparing Nutrients in 300 calories Blanched AlmondsVS Frosted Corn Flakes, MALT-O-MEAL

Weight per 300 calories

Blanched Almonds

50.8g

Frosted Corn Flakes, MALT-O-MEAL

77g

Blanched 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 300 calories - Blanched Almonds or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Frosted Corn Flakes, MALT-O-MEAL

94%

300 kcal ▼

Macro Nutrients

Blanched Almondsvs Frosted Corn Flakes, MALT-O-MEAL

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27.5%26.7g

Fat

0.69%0.67g

26.7 gvs0.67 g

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

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6.3%2g

Saturated Fat

0.26%0.083g

2 gvs0.083 g

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

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0.13%0.002g

Omega 3

0.67%0.011g

0.002 gvs0.011 g

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

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37%6.3g

Omega 6

1.9%0.32g

6.3 gvs0.32 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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7.3%9.5g

Carbohydrate

53.5%69.6g

9.5 gvs69.6 g

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

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3.25%2.35g

Sugars

41.8%30.3g

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

2.35 gvs30.3 g

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

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0%0g

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 gvsNA g

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

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%0.015g

Glucose

0.015 gvsNA g

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

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%2.27g

Sucrose

2.27 gvsNA g

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

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13.2%5.03g

Fiber

2.44%0.93g

5.03 gvs0.93 g

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

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19.4%11g

Protein

5.85%3.28g

11 gvs3.28 g

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

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Vitamins

Blanched Almondsvs Frosted Corn Flakes, MALT-O-MEAL

0%0μg

Vitamin A

39%350μg

RAE, retinol activity equivalents

0 μgvs350 μg

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

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8.1%0.097mg

Vitamin B1

77.8%0.93mg

Thiamine

0.097 mgvs0.93 mg

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

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28%0.36mg

Vitamin B2

81.3%1.06mg

Riboflavin

0.36 mgvs1.06 mg

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

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11%1.78mg

Vitamin B3

77.7%12.4mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs12.4 mg

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

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3.2%0.16mg

Vitamin B5

Pantothenic acid

0.16 mgvsNA mg

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

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4.5%0.058mg

Vitamin B6

96%1.24mg

Pyridoxine

0.058 mgvs1.24 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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6.23%25μg

Vitamin B9

62.3%249μg

Folates and Folic Acid

25 μgvs249 μg

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

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0%0μg

Vitamin B12

156%3.73μg

Cobalamin

0 μgvs3.73 μg

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

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0%0mg

Vitamin C

16.6%15mg

Ascorbic acid

0 mgvs15 mg

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

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0%0IU

Vitamin D

16.6%99IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs99 IU

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

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80.5%12mg

Vitamin E

0.46%0.069mg

Tocopherols and Tocotrienols

12 mgvs0.069 mg

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

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0%0μg

Vitamin K

0.13%0.15μg

Phytomenadione or phylloquinone

0 μgvs0.15 μg

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

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Minerals

Blanched Almondsvs Frosted Corn Flakes, MALT-O-MEAL

12%120mg

Calcium

0.23%2.3mg

120 mgvs2.3 mg

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

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58%0.52mg

Copper

10.3%0.093mg

0.52 mgvs0.093 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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21%1.67mg

Iron

112%8.95mg

1.67 mgvs8.95 mg

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

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32.4%136mg

Magnesium

2.2%9.25mg

136 mgvs9.25 mg

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

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40.6%0.93mg

Manganese

0.93 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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35%245mg

Phosphorus

5.07%35.5mg

245 mgvs35.5 mg

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

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9.86%335mg

Potassium

1.86%63.2mg

335 mgvs63.2 mg

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

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2.96%1.63μg

Selenium

7.7%4.24μg

1.63 μgvs4.24 μg

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

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0.64%9.66mg

Sodium

23%348mg

9.66 mgvs348 mg

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

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13.7%1.5mg

Zinc

1.7%0.19mg

1.5 mgvs0.19 mg

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

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0.062%2.3g

Water

0.063%2.3g

2.3 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Blanched Almonds vs Frosted Corn Flakes, MALT-O-MEAL:

Blanched Almonds have 174 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, 9.6 times more Vitamin B1, 2.9 times more Vitamin B2, 7 times more Vitamin B3, 21.2 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
Both Blanched Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Frosted Corn Flakes, MALT-O-MEAL:

Blanched Almonds have 51.9 times more Calcium, 5.6 times more Copper, 14.7 times more Magnesium, 6.9 times more Phosphorus, 5.3 times more Potassium and 8.2 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 5.4 times more Iron, 2.6 times more Selenium and 36 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 39.8 times more Fat, 24.4 times more Saturated Fat, 19.4 times more Omega 6, 5.4 times more Fiber and 3.3 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 7.3 times more Carbohydrate and 12.9 times more Sugars than Blanched Almonds.
Both Blanched Almonds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 300 kcal.
Both Blanched 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 300 kcal.

Compare more foods per 300 kcal:

Blanched AlmondsVS Roasted AlmondsFrosted Corn Flakes, MALT-O-MEALVS Roasted AlmondsBlanched 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 300 calories Blanched AlmondsVS Frosted Corn Flakes, MALT-O-MEAL

Weight per 300 calories

Which food has more nutrients per 300 calories - Blanched Almonds or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: