Comparing Nutrients in 14 ounces Blanched Almonds VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Blanched Almonds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	80.7% 2342kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	238% 310g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	120% 87.3g	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% 0g	NA	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	152% 85g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	260% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	71% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	305% 3.97mg	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	48.6% 194μg	198% 794μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	496% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	529% 476mg	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	628% 94mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	94% 937mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	141% 1.27mg	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	163% 13mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	135% 568mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	501% 11.5mg	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	273% 1909mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	101% 1508mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS OAT BRAN FLAKES, HEALTH VALLEY per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs OAT BRAN FLAKES, HEALTH VALLEY:

• 14 ounces of Blanched Almonds have 44.8 times more Vitamin E than OAT BRAN FLAKES, HEALTH VALLEY.
• While 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 3.9 times more Vitamin B1, 2.9 times more Vitamin B3, 2.9 times more Vitamin B5, 8.7 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and OAT BRAN FLAKES, HEALTH VALLEY provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin C
• Both Blanched Almonds as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs OAT BRAN FLAKES, HEALTH VALLEY:

• 14 ounces of Blanched Almonds have 3 times more Calcium, 3.2 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than OAT BRAN FLAKES, HEALTH VALLEY.
• While 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.6 times more Manganese, 8.3 times more Selenium and 20 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.6 times more Energy, 17.5 times more Fat, 4 times more Saturated Fat, 14.5 times more Omega 6, 1.2 times more Fiber and 2.1 times more Protein than OAT BRAN FLAKES, HEALTH VALLEY.
• While 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 11.3 times more Omega 3, 4.2 times more Carbohydrate and 4.8 times more Sugars than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3