Comparing Nutrients in 1 pound Oil Roasted Almonds VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Oil Roasted Almonds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	95% 2753kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	15.7% 15.2g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	278% 362g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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	% 0.18g	% 9.16g	g per day for Men 19-50 years
Sucrose	% 20g	% 56.7g	g per day for Men 19-50 years
Fiber	125% 47.6g	202% 76.7g	38g per day for Men 19-50 years
Protein	172% 96g	82.7% 46.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	34.8% 0.42mg	1781% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	2544% 33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	2568% 411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	2703% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	132% 1320mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	3837% 307mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	345% 2418mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	84% 2858mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	2653% 292mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.31% 11.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oil Roasted 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 Oil Roasted Almonds vs RALSTON Wheat Bran flakes:

• 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains more Vitamin A, 51.2 times more Vitamin B1, 9.3 times more Vitamin B2, 24.7 times more Vitamin B3, 130.1 times more Vitamin B5, 57.6 times more Vitamin B6, 51.1 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D, 3.1 times more Vitamin E and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K

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

• 1 pound of Oil Roasted Almonds has 6.5 times more Calcium, 2.8 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 18.4 times more Iron, 1.4 times more Manganese, 2.2 times more Selenium, 586 times more Sodium and 21 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted 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 Oil Roasted Almonds has 1.6 times more Energy, 16.4 times more Fat, 9.7 times more Saturated Fat, 10.4 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 more Omega 3, 4.5 times more Carbohydrate, 3.8 times more Sugars, more Fructose and 1.6 times more Fiber than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3