Comparing Nutrients in 1 kilogram Almonds VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Almonds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	200% 5790kcal	122% 3530kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	8.16% 2.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	601% 782g	130g per day for Men 19-50 years
Sugars	60% 43.5g	276% 200g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	371% 141g	38g per day for Men 19-50 years
Protein	378% 212g	258% 144g	56g per day for Men 19-50 years

Vitamins

	Almonds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	441% 70.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	147% 7.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	542% 7.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	353% 1410μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	883% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	46.7% 42mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	269% 2690mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	531% 4.8mg	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	464% 37mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	1404% 32.3mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	467% 3270mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	263% 29mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS HEALTH VALLEY, FIBER 7 Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Almonds versus 1 kg of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almonds vs HEALTH VALLEY, FIBER 7 Flakes:

• 1 kilogram of Almonds has 1.9 times more Vitamin B2 and 25.9 times more Vitamin E than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 5.1 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
• 1 kilogram of Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Almonds as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almonds vs HEALTH VALLEY, FIBER 7 Flakes:

• 1 kilogram of Almonds has 3.8 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus and 1.5 times more Potassium than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 1.5 times more Manganese, 4.6 times more Selenium and 200 times more Sodium than Almonds.
• Both Almonds and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 1.6 times more Energy, 35.4 times more Fat, 14.6 times more Saturated Fat, 21.5 times more Omega 6 and 1.5 times more Protein than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 11.7 times more Omega 3, 3.6 times more Carbohydrate and 4.6 times more Sugars than Almonds.
• Both Almonds and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Almonds provide inadequate amounts of Omega 3