Comparing Nutrients in 14 ounces Roasted Almonds VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Roasted Almonds	POST Bran Flakes	Recommended Dietary Allowance
Energy	82% 2373kcal	45% 1302kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	246% 319g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	102% 74g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	191% 72.6g	38g per day for Men 19-50 years
Protein	149% 83g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	330% 2973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	519% 6.75mg	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	54.6% 218μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	632% 95mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	POST Bran Flakes	Recommended Dietary Allowance
Calcium	106% 1064mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	220% 2mg	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	185% 15mg	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	216% 909mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	NA	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	267% 1869mg	255% 1782mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	62.2% 2115mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	379% 208μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.36% 13.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs POST Bran Flakes:

• Dry Roasted Almonds have 31 times more Vitamin E than Cereals ready-to-eat, POST Bran Flakes.
• While Cereals ready-to-eat, POST Bran Flakes contain more Vitamin A, 16.9 times more Vitamin B1, 4.6 times more Vitamin B3, 12.5 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals ready-to-eat, POST Bran Flakes have similar amounts of Vitamin B2 per 14 oz.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs POST Bran Flakes:

• Dry Roasted Almonds have 6.1 times more Calcium, 2.2 times more Copper, 1.2 times more Magnesium and 1.3 times more Potassium than Cereals ready-to-eat, POST Bran Flakes.
• While Cereals ready-to-eat, POST Bran Flakes contain 7.5 times more Iron, 26.3 times more Selenium, 180 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals ready-to-eat, POST Bran Flakes have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.8 times more Energy, 25 times more Fat, 10.2 times more Saturated Fat, 11.7 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• While Cereals ready-to-eat, POST Bran Flakes contain 8.7 times more Omega 3, 3.8 times more Carbohydrate, 3.8 times more Sugars and 1.7 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.