Comparing Nutrients in 14 ounces RALSTON Corn Flakes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Almonds	14%	72%	14%

Macro Nutrients

	RALSTON Corn Flakes	Almonds	Recommended Dietary Allowance
Energy	52.6% 1524kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	47% 15g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	43% 31g	24% 17.3g	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	7.34% 5.3g	0.6% 0.44g	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	% 5.87g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 15.7g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	131% 49.6g	38g per day for Men 19-50 years
Protein	42% 23.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Almonds	Recommended Dietary Allowance
Vitamin A	433% 3894μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1483% 17.8mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	531% 6.9mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	522% 83.5mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	582% 7.57mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	708% 2834μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	455% 4.1mg	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	962% 77mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.7% 131mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.36% 13g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of RALSTON Corn Flakes vs Almonds:

• Cereals ready-to-eat, RALSTON Corn Flakes have more Vitamin A, 21.9 times more Vitamin B1, 1.5 times more Vitamin B2, 5.8 times more Vitamin B3, 13.9 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• While Almonds contain 4.8 times more Vitamin B5 and 1281.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Almonds have insufficient amounts of Vitamin K in 14 oz.

Comparing minerals per 14 ounces for RALSTON Corn Flakes vs Almonds:

• Cereals ready-to-eat, RALSTON Corn Flakes have 5.2 times more Iron and 571 times more Sodium than Almonds.
• While Almonds contain 134.5 times more Calcium, 13.7 times more Copper, 38.6 times more Magnesium, 22.9 times more Manganese, 14.6 times more Phosphorus, 6.9 times more Potassium, 1.9 times more Selenium and 15.6 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Corn Flakes have 5.7 times more Omega 3, 4.1 times more Carbohydrate, 1.8 times more Sugars and 12.2 times more Fructose than Almonds.
• While Almonds contain 1.5 times more Energy, 54.9 times more Fat, 16.7 times more Saturated Fat, 44.5 times more Omega 6, 4.6 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.