Comparing Nutrients in 1 pound POST Bran Flakes VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	POST Bran Flakes	Blanched Almonds	Recommended Dietary Allowance
Energy	51.3% 1488kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	5.67% 1.8g	56% 18g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	65% 84.7g	130g per day for Men 19-50 years
Sugars	116% 84.4g	29% 21g	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	NA	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	218% 83g	118% 45g	38g per day for Men 19-50 years
Protein	80% 45g	173% 97g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	377% 3397μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	40% 0.52mg	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	756% 3025μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	101% 603IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Blanched Almonds	Recommended Dietary Allowance
Calcium	20% 200mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	518% 4.66mg	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	1588% 127mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	247% 1039mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	NA	362% 8.32mg	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	291% 2037mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	433% 238μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of POST Bran Flakes vs Blanched Almonds:

• Cereals ready-to-eat, POST Bran Flakes have more Vitamin A, 6.8 times more Vitamin B1, 2 times more Vitamin B2, 4.8 times more Vitamin B3, 14.8 times more Vitamin B6, 13.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 30.8 times more Vitamin E than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Blanched Almonds have insufficient amounts of Vitamin C in 1 lb.

Comparing minerals per 1 pound for POST Bran Flakes vs Blanched Almonds:

• Cereals ready-to-eat, POST Bran Flakes have 8.5 times more Iron, 16.4 times more Selenium, 28.4 times more Sodium and 1.7 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 5.4 times more Calcium and 2.1 times more Copper than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Blanched Almonds have similar amounts of Magnesium, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST Bran Flakes have 21.8 times more Omega 3, 4.3 times more Carbohydrate, 4 times more Sugars and 1.8 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 25 times more Fat, 9.9 times more Saturated Fat, 11.1 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.