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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	RALSTON Wheat Bran flakes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	53.4% 1548kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.15g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	54% 70g	130g per day for Men 19-50 years
Sugars	94% 68g	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 49.6g	% 17.4g	g per day for Men 19-50 years
Fiber	177% 67g	110% 41.7g	38g per day for Men 19-50 years
Protein	72.4% 40.5g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Oil Roasted 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2226% 29mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2247% 359mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2365% 118mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2076% 27mg	36% 0.47mg	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	1368% 5473μg	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 179mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	425% 9.76mg	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	302% 2115mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	81.6% 2774mg	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	111% 12mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.3% 11g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Vitamin A, 51.2 times more Vitamin B1, 9.3 times more Vitamin B2, 24.7 times more Vitamin B3, 130.1 times more Vitamin B5, 57.6 times more Vitamin B6, 51.1 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D, 3.1 times more Vitamin E and more Vitamin K than Oil Roasted Almonds.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 18.4 times more Iron, 1.4 times more Manganese, 2.2 times more Selenium, 586 times more Sodium and 21 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.5 times more Calcium, 2.8 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 Oil Roasted 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 more Omega 3, 4.5 times more Carbohydrate, 3.8 times more Sugars, more Fructose and 1.6 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 16.4 times more Fat, 9.7 times more Saturated Fat, 10.4 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 Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.