Comparing Nutrients in 1 pound Roasted Almonds VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Roasted Almonds	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	94% 2712kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	307% 399g	130g per day for Men 19-50 years
Sugars	30.4% 22g	49% 35.6g	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	0.063% 0.045g	8.4% 6.08g	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	% 0.045g	% 6.7g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 21g	g per day for Men 19-50 years
Fiber	130% 49.4g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	170% 95g	47.8% 26.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	494% 4450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	1695% 20.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	607% 7.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	596% 95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	665% 8.65mg	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	62.4% 249μg	810% 3239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1013% 24.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	328% 295mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	216% 1297IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	723% 108mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	122% 1216mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	37.8% 0.34mg	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	211% 17mg	1100% 88mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	18.7% 0.43mg	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	305% 2136mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS RALSTON Corn Flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs RALSTON Corn Flakes:

• 1 pound of Roasted Almonds has 3.2 times more Vitamin B5 and 1195 times more Vitamin E than RALSTON Corn Flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Flakes contains more Vitamin A, 58.2 times more Vitamin B1, 1.5 times more Vitamin B2, 5.8 times more Vitamin B3, 14 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 1 pound of RALSTON Corn Flakes have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs RALSTON Corn Flakes:

• 1 pound of Roasted Almonds has 134 times more Calcium, 14.7 times more Copper, 39.9 times more Magnesium, 23.5 times more Manganese, 14.3 times more Phosphorus, 6.7 times more Potassium and 16.6 times more Zinc than RALSTON Corn Flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Flakes contains 5.2 times more Iron and 190.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and RALSTON Corn Flakes contain similar levels of Selenium per one pound.
• 1 pound of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.6 times more Energy, 57.7 times more Fat, 18 times more Saturated Fat, 46.7 times more Omega 6, 4 times more Fiber and 3.6 times more Protein than RALSTON Corn Flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Flakes contains 4.2 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Almonds.
• 1 pound of RALSTON Corn Flakes provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 in one pound.