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

Macros Ratio

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

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Almonds	Recommended Dietary Allowance
Energy	55.2% 1601kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	273% 354g	75% 98g	130g per day for Men 19-50 years
Sugars	125% 91g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	168% 64g	149% 56.7g	38g per day for Men 19-50 years
Protein	117% 65.5g	171% 96g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Almonds	Recommended Dietary Allowance
Vitamin A	53.4% 481μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	160% 640μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	401% 9.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	0% 0mg	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	30% 4.5mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Almonds	Recommended Dietary Allowance
Calcium	32.2% 322mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	520% 4.68mg	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	144% 11.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	637% 14.6mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	212% 1483mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.54% 20g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 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, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.9 times more Vitamin B2 and 25.9 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Almonds have insufficient amounts of Vitamin D in 1 lb.

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.5 times more Manganese, 4.6 times more Selenium and 200 times more Sodium than Almonds.
• While Almonds contain 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 Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Almonds have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 11.7 times more Omega 3, 3.6 times more Carbohydrate and 4.6 times more Sugars than Almonds.
• While Almonds contain 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 Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Almonds have similar amounts of Fiber per 1 lb.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.