Comparing Nutrients in 14 ounces Roasted Almonds VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Roasted Almonds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	82% 2373kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	5.37% 1.7g	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	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	64% 83.4g	244% 317g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	% 8g	g per day for Men 19-50 years
Sucrose	% 19g	% 49.6g	g per day for Men 19-50 years
Fiber	114% 43.3g	177% 67g	38g per day for Men 19-50 years
Protein	149% 83g	72.4% 40.5g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	1559% 18.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	2226% 29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	2247% 359mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	2365% 118mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	2076% 27mg	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	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	632% 95mg	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

	Roasted Almonds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	106% 1064mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	3357% 269mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	598% 13.8mg	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	302% 2115mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	155% 2326mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	2321% 255mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS RALSTON Wheat Bran flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain more Vitamin A, 61.2 times more Vitamin B1, 6.1 times more Vitamin B2, 24.9 times more Vitamin B3, 92.8 times more Vitamin B5, 50 times more Vitamin B6, 25.1 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D, 3.4 times more Vitamin E and more Vitamin K than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K

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

• 14 ounces of Roasted Almonds have 6 times more Calcium, 3.2 times more Copper and 1.5 times more Magnesium than RALSTON Wheat Bran flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 18.1 times more Iron, 1.6 times more Manganese, 4.6 times more Selenium, 195.3 times more Sodium and 19.4 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and RALSTON Wheat Bran flakes contain similar levels of Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.5 times more Energy, 15.6 times more Fat, 9.5 times more Saturated Fat, 10 times more Omega 6 and 2.1 times more Protein than RALSTON Wheat Bran flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 8.7 times more Omega 3, 3.8 times more Carbohydrate, 3.5 times more Sugars, 227 times more Fructose and 1.6 times more Fiber than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3