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

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Blanched Almonds	Recommended Dietary Allowance
Energy	55.2% 1601kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	56% 18g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	125% 91g	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	168% 64g	118% 45g	38g per day for Men 19-50 years
Protein	117% 65.5g	173% 97g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	160% 640μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	32.2% 322mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	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	144% 11.5mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	637% 14.6mg	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	212% 1483mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 2.8 times more Vitamin B1, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 6.1 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 24 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Blanched Almonds have similar amounts of Vitamin B2 per 1 lb.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Blanched Almonds have insufficient amounts of Vitamin D in 1 lb.

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.8 times more Manganese, 5.9 times more Selenium and 10.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.3 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Potassium than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Blanched 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 8.8 times more Omega 3, 4.2 times more Carbohydrate, 4.3 times more Sugars and 1.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 37.2 times more Fat, 15.1 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 as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.