Comparing Nutrients in 14 ounces RALSTON Wheat Bran flakes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Almonds	14%	72%	14%

Macro Nutrients

	RALSTON Wheat Bran flakes	Almonds	Recommended Dietary Allowance
Energy	53.4% 1548kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	47% 15g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.15g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	94% 68g	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	12.4% 9g	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	% 8g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 49.6g	% 15.7g	g per day for Men 19-50 years
Fiber	177% 67g	131% 49.6g	38g per day for Men 19-50 years
Protein	72.4% 40.5g	150% 84g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Almonds	Recommended Dietary Allowance
Vitamin A	234% 2108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1559% 18.7mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2226% 29mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2247% 359mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2365% 118mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2076% 27mg	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	1368% 5473μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3422% 82μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1057% 951mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1369IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2129% 319mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Almonds	Recommended Dietary Allowance
Calcium	18% 179mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	3357% 269mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	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	302% 2115mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	155% 2326mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2321% 255mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Vitamin A, 23 times more Vitamin B1, 6.4 times more Vitamin B2, 25 times more Vitamin B3, 63.3 times more Vitamin B5, 49.6 times more Vitamin B6, 31.3 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D, 3.1 times more Vitamin E and more Vitamin K than Almonds.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 18.2 times more Iron, 1.6 times more Manganese, 2.2 times more Selenium, 586 times more Sodium and 20.6 times more Zinc than Almonds.
• While Almonds contain 6 times more Calcium, 3 times more Copper and 1.4 times more Magnesium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Almonds have similar amounts of Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 29 times more Omega 3, 3.7 times more Carbohydrate, 3.9 times more Sugars, 20.6 times more Fructose and 1.4 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Energy, 14.9 times more Fat, 8.8 times more Saturated Fat, 9.5 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.