Comparing Nutrients in 1 pound Blanched Almonds VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Blanched Almonds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	92% 2676kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	22.7% 3.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	272% 354g	130g per day for Men 19-50 years
Sugars	29% 21g	138% 100g	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	0% 0g	NA	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	95% 36.3g	38g per day for Men 19-50 years
Protein	173% 97g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	283% 45.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	81.3% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	349% 4.54mg	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	55.6% 222μg	227% 907μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	567% 13.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	605% 544mg	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	718% 108mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	107% 1070mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	161% 1.45mg	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	186% 15mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	154% 649mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	573% 13mg	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	312% 2182mg	222% 1556mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	219% 120μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	115% 1724mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS OAT BRAN FLAKES, HEALTH VALLEY per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 pound of Blanched Almonds has 44.8 times more Vitamin E than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 lb of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 3.9 times more Vitamin B1, 2.9 times more Vitamin B3, 2.9 times more Vitamin B5, 8.7 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and OAT BRAN FLAKES, HEALTH VALLEY provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin C
• Both Blanched Almonds as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 pound of Blanched Almonds has 3 times more Calcium, 3.2 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 lb of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 1.6 times more Manganese, 8.3 times more Selenium and 20 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.6 times more Energy, 17.5 times more Fat, 4 times more Saturated Fat, 14.5 times more Omega 6, 1.2 times more Fiber and 2.1 times more Protein than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 lb of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 11.3 times more Omega 3, 4.2 times more Carbohydrate and 4.8 times more Sugars than Blanched Almonds.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3