Comparing Nutrients in 1 pound Blanched Almonds VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Blanched Almonds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	92% 2676kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	15.7% 15.2g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	34.6% 5.9g	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	278% 362g	130g per day for Men 19-50 years
Sugars	29% 21g	107% 78g	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	14.2% 10.3g	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	% 9.16g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 56.7g	g per day for Men 19-50 years
Fiber	118% 45g	202% 76.7g	38g per day for Men 19-50 years
Protein	173% 97g	82.7% 46.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	268% 2409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	1781% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	2544% 33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	2568% 411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	2703% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	2373% 31mg	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	1564% 6255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3910% 94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1208% 1087mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	261% 1565IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	2433% 365mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	107% 1070mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	174% 1.56mg	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	3837% 307mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	684% 15.7mg	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	345% 2418mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	84% 2858mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	2653% 292mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS RALSTON Wheat Bran flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs RALSTON Wheat Bran flakes:

• 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains more Vitamin A, 24.7 times more Vitamin B1, 10.3 times more Vitamin B2, 25.9 times more Vitamin B3, 94.9 times more Vitamin B5, 59.1 times more Vitamin B6, 28.1 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D, 3.4 times more Vitamin E and more Vitamin K than Blanched Almonds.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K

Comparing minerals per 1 pound for Blanched Almonds vs RALSTON Wheat Bran flakes:

• 1 pound of Blanched Almonds has 5.2 times more Calcium, 3 times more Copper and 1.4 times more Magnesium than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 20.6 times more Iron, 1.9 times more Manganese, 2.9 times more Selenium, 30.8 times more Sodium and 21.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and RALSTON Wheat Bran flakes contain similar levels of Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.5 times more Energy, 15.6 times more Fat, 9.1 times more Saturated Fat, 9.5 times more Omega 6 and 2.1 times more Protein than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 21.8 times more Omega 3, 4.3 times more Carbohydrate, 3.7 times more Sugars, more Fructose and 1.7 times more Fiber than Blanched Almonds.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3