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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 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, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 44.8 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Blanched Almonds have similar amounts of Vitamin B2 per 1 lb.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Blanched Almonds have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 1.6 times more Manganese, 8.3 times more Selenium and 20 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 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 Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Blanched Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 11.3 times more Omega 3, 4.2 times more Carbohydrate and 4.8 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 17.5 times more Fat, 4 times more Saturated Fat, 14.5 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Blanched Almonds have similar amounts of Fiber per 1 lb.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.