Comparing Nutrients in 14 ounces Almonds VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Almonds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	79.2% 2298kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	30.3% 5.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	244% 317g	130g per day for Men 19-50 years
Sugars	24% 17.3g	94% 68g	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	0.6% 0.44g	12.4% 9g	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	% 0.67g	% 8g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 49.6g	g per day for Men 19-50 years
Fiber	131% 49.6g	177% 67g	38g per day for Men 19-50 years
Protein	150% 84g	72.4% 40.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	234% 2108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	1559% 18.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	2226% 29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	2247% 359mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	2365% 118mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	2076% 27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	1368% 5473μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3422% 82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1057% 951mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	228% 1369IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	2129% 319mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	107% 1068mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	152% 1.37mg	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	184% 14.7mg	3357% 269mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	598% 13.8mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	302% 2115mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	155% 2326mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	2321% 255mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs RALSTON Wheat Bran flakes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain more Vitamin A, 23 times more Vitamin B1, 6.4 times more Vitamin B2, 25 times more Vitamin B3, 63.3 times more Vitamin B5, 49.6 times more Vitamin B6, 31.3 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D, 3.1 times more Vitamin E and more Vitamin K than Almonds.

Comparing minerals per 14 ounces for Almonds vs RALSTON Wheat Bran flakes:

• Almonds have 6 times more Calcium, 3 times more Copper and 1.4 times more Magnesium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 18.2 times more Iron, 1.6 times more Manganese, 2.2 times more Selenium, 586 times more Sodium and 20.6 times more Zinc than Almonds.
• Both Almonds and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.5 times more Energy, 14.9 times more Fat, 8.8 times more Saturated Fat, 9.5 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 29 times more Omega 3, 3.7 times more Carbohydrate, 3.9 times more Sugars, 20.6 times more Fructose and 1.4 times more Fiber than Almonds.
• Both Almonds as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.