Comparing Nutrients in 14 ounces Oil Roasted Almonds VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Oil Roasted Almonds	POST Bran Flakes	Recommended Dietary Allowance
Energy	83% 2409kcal	45% 1302kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	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	54% 70g	246% 319g	130g per day for Men 19-50 years
Sugars	25% 18g	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% 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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	191% 72.6g	38g per day for Men 19-50 years
Protein	150% 84.3g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Oil 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	30.4% 0.37mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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

	Oil Roasted Almonds	POST Bran Flakes	Recommended Dietary Allowance
Calcium	115% 1155mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	216% 909mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	255% 1782mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	62.2% 2115mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	379% 208μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS POST Bran Flakes per 14 oz

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

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

• 14 ounces of Oil Roasted Almonds have 33.7 times more Vitamin E than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain more Vitamin A, 14.1 times more Vitamin B1, 1.8 times more Vitamin B2, 4.6 times more Vitamin B3, 14.4 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K in 14 ounces.

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

• 14 ounces of Oil Roasted Almonds have 6.6 times more Calcium, 1.9 times more Copper and 1.3 times more Potassium than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 7.6 times more Iron, 12.8 times more Selenium, 540 times more Sodium and 1.6 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and POST Bran Flakes contain similar levels of Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.9 times more Energy, 26.3 times more Fat, 10.5 times more Saturated Fat, 12.2 times more Omega 6 and 2.1 times more Protein than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain more Omega 3, 4.6 times more Carbohydrate, 4.1 times more Sugars and 1.7 times more Fiber than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3