Comparing Nutrients in 1 kilogram 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	132% 3840kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	119% 38g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	677% 880g	166% 216g	130g per day for Men 19-50 years
Sugars	108% 78.4g	60% 43.5g	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	18.5% 13.4g	1.5% 1.1g	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	% 15g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 46g	% 39.5g	g per day for Men 19-50 years
Fiber	71% 27g	329% 125g	38g per day for Men 19-50 years
Protein	105% 59g	378% 212g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Almonds	Recommended Dietary Allowance
Vitamin A	1090% 9810μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3736% 45mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1338% 17.4mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1315% 210mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1467% 19mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1785% 7140μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2233% 53.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	722% 650mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	477% 2860IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	1709% 256mg	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	2% 20mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	1146% 10.3mg	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	2425% 194mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 330mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.