Comparing Nutrients in 1 kilogram Almonds VS RALSTON Corn Flakes

Macros Ratio

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

Macro Nutrients

	Almonds	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	200% 5790kcal	132% 3840kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	677% 880g	130g per day for Men 19-50 years
Sugars	60% 43.5g	108% 78.4g	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	18.5% 13.4g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 46g	g per day for Men 19-50 years
Fiber	329% 125g	71% 27g	38g per day for Men 19-50 years
Protein	378% 212g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Almonds	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1090% 9810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	3736% 45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	1338% 17.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	1315% 210mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	1467% 19mg	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	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2233% 53.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	722% 650mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	477% 2860IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	1.33% 0.2mg	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

	Almonds	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	269% 2690mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	83.3% 0.75mg	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	2425% 194mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	41.3% 0.95mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs RALSTON Corn Flakes:

• Almonds have 4.8 times more Vitamin B5 and 1281.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 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.
• Both Almonds as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs RALSTON Corn Flakes:

• Almonds have 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.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 5.2 times more Iron and 571 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 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.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 5.7 times more Omega 3, 4.1 times more Carbohydrate, 1.8 times more Sugars and 12.2 times more Fructose than Almonds.
• Both Almonds as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.