Comparing Nutrients in 100 calories HEALTH VALLEY, FIBER 7 Flakes VS Roasted Almonds

Weight per 100 calories

• HEALTH VALLEY, FIBER 7 Flakes: 28.3g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes, which is very high in comparison to other foods. HEALTH VALLEY, FIBER 7 Flakes having high energy density.

Which food has more nutrients per 100 calories - HEALTH VALLEY, FIBER 7 Flakes or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	7.8% 5.67g	1.12% 0.81g	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	NA	0.002% 0.002g	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	NA	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	10.5% 4g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.34% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.15% 0.21mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	1.75% 0.023mg	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	10% 40μg	2.3% 9.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.87% 0.28mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.52% 0.62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	20.4% 0.18mg	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	9% 0.72mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	9.7% 40.8mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	16.2% 0.37mg	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	13.2% 93mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	3.78% 56.7mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	7.44% 0.82mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.023% 0.85g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of HEALTH VALLEY, FIBER 7 Flakes vs Roasted Almonds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 11.6 times more Vitamin B1, 3.3 times more Vitamin B3, 3.9 times more Vitamin B5, 8.8 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.3 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Almonds have similar amounts of Vitamin B2 per 100 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Almonds have insufficient amounts of Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for HEALTH VALLEY, FIBER 7 Flakes vs Roasted Almonds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 2.5 times more Manganese, 16.1 times more Selenium, 112.9 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Calcium and 1.4 times more Copper than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Almonds have similar amounts of Iron, Magnesium, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 6.3 times more Carbohydrate, 7 times more Sugars and 2.2 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 22 times more Fat, 9.3 times more Saturated Fat and 13.3 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Almonds have similar amounts of Energy and Protein per 100 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.