Comparing Nutrients in 5 ounces AlmondsVS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

12%

84%

5 oz ▼

Macro Nutrients

Almondsvs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

28.3%821kcal

Energy

19.6%568kcal

821 kcalvs568 kcal

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

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73%70.8g

Fat

7.7%7.5g

70.8 gvs7.5 g

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

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17%5.4g

Saturated Fat

9.92%3.18g

5.4 gvs3.18 g

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

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0.27%0.004g

Omega 3

1.33%0.021g

0.004 gvs0.021 g

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

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103%17.5g

Omega 6

5.63%0.96g

17.5 gvs0.96 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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23.5%30.5g

Carbohydrate

89%116g

30.5 gvs116 g

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

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8.5%6.17g

Sugars

83%60.2g

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

6.17 gvs60.2 g

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

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0.22%0.16g

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]

0.16 gvsNA g

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

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%0.24g

Glucose

0.24 gvsNA g

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

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%5.6g

Sucrose

5.6 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

46.6%17.7g

Fiber

6.34%2.4g

17.7 gvs2.4 g

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

Find Nuts and Seeds rich in Fiber

53.5%30g

Protein

9.2%5.16g

30 gvs5.16 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

0%0μg

Vitamin A

75.4%679μg

RAE, retinol activity equivalents

0 μgvs679 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

24.2%0.29mg

Vitamin B1

148%1.77mg

Thiamine

0.29 mgvs1.77 mg

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

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124%1.6mg

Vitamin B2

154%2mg

Riboflavin

1.6 mgvs2 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

32%5.13mg

Vitamin B3

148%23.6mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs23.6 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

13.4%0.67mg

Vitamin B5

Pantothenic acid

0.67 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

15%0.19mg

Vitamin B6

181%2.35mg

Pyridoxine

0.19 mgvs2.35 mg

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

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269%80.8μg

Vitamin B7

Biotin

80.8 μgvsNA μg

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

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15.6%62.4μg

Vitamin B9

236%945μg

Folates and Folic Acid

62.4 μgvs945 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

295%7.1μg

Cobalamin

0 μgvs7.1 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

31.5%28.3mg

Ascorbic acid

0 mgvs28.3 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

31.4%189IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs189 IU

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

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

242%36.3mg

Vitamin E

1.4%0.21mg

Tocopherols and Tocotrienols

36.3 mgvs0.21 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 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, COLOSSAL CRUNCH

38%381mg

Calcium

0%0mg

381 mgvs0 mg

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

Find Nuts and Seeds rich in Calcium

162%1.46mg

Copper

9.45%0.085mg

1.46 mgvs0.085 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 .

Find Nuts and Seeds rich in Fluoride

65.7%5.26mg

Iron

532%42.5mg

5.26 mgvs42.5 mg

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

Find Nuts and Seeds rich in Iron

91%383mg

Magnesium

1.7%7.1mg

383 mgvs7.1 mg

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

Find Nuts and Seeds rich in Magnesium

134%3.1mg

Manganese

3.1 mgvsNA mg

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

Find Nuts and Seeds rich in Manganese

143%64.2μg

Molybdenum

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

64.2 μgvsNA μg

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

Find Nuts and Seeds rich in Molybdenum

97%682mg

Phosphorus

11.5%80.8mg

682 mgvs80.8 mg

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

Find Nuts and Seeds rich in Phosphorus

30.6%1039mg

Potassium

4.6%156mg

1039 mgvs156 mg

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

Find Nuts and Seeds rich in Potassium

10.6%5.8μg

Selenium

15.5%8.5μg

5.8 μgvs8.5 μg

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

Find Nuts and Seeds rich in Selenium

0.094%1.4mg

Sodium

76%1142mg

1.4 mgvs1142 mg

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

Find Nuts and Seeds rich in Sodium

40.2%4.42mg

Zinc

161%17.7mg

4.42 mgvs17.7 mg

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

Find Nuts and Seeds rich in Zinc

0.17%6.25g

Water

0.096%3.54g

6.25 gvs3.54 g

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

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Lets compare vitamin content per 5 ounces of Almonds vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

Almonds have 170.9 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain more Vitamin A, 6.1 times more Vitamin B1, 4.6 times more Vitamin B3, 12.1 times more Vitamin B6, 15.2 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
Both Almonds and Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have similar amounts of Vitamin B2 per 5 oz.
Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

Almonds have more Calcium, 17.2 times more Copper, 54 times more Magnesium, 8.4 times more Phosphorus and 6.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 8.1 times more Iron, 1.5 times more Selenium, 806 times more Sodium and 4 times more Zinc than Almonds.

Comparison of macro-nutrients per 5 ounces:

Almonds have 1.4 times more Energy, 9.5 times more Fat, 1.7 times more Saturated Fat, 18.3 times more Omega 6, 7.4 times more Fiber and 5.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 3.8 times more Carbohydrate and 9.8 times more Sugars than Almonds.
Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched AlmondsCereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCHVS Blanched AlmondsAlmondsVS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCHCereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCHVS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: