Comparing Nutrients in 1 pound RALSTON Corn Flakes VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	RALSTON Corn Flakes	Blanched Almonds	Recommended Dietary Allowance
Energy	60% 1742kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	56% 18g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	307% 399g	65% 84.7g	130g per day for Men 19-50 years
Sugars	49% 35.6g	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	8.4% 6.08g	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	% 6.7g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 21g	% 20.2g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	118% 45g	38g per day for Men 19-50 years
Protein	47.8% 26.8g	173% 97g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	494% 4450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1695% 20.3mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	596% 95mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	665% 8.65mg	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	810% 3239μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1013% 24.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	328% 295mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	216% 1297IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	718% 108mg	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

	RALSTON Corn Flakes	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	1100% 88mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	21.4% 150mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have more Vitamin A, 23.5 times more Vitamin B1, 2.4 times more Vitamin B2, 6 times more Vitamin B3, 16.6 times more Vitamin B6, 14.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Vitamin B5 and 1187.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Blanched Almonds have insufficient amounts of Vitamin K in 1 lb.

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 5.9 times more Iron and 30.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 118 times more Calcium, 13.7 times more Copper, 38.3 times more Magnesium, 19.3 times more Manganese, 14.6 times more Phosphorus, 6.2 times more Potassium, 1.5 times more Selenium and 14.9 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Corn Flakes have 4.3 times more Omega 3, 4.7 times more Carbohydrate, 1.7 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 57.7 times more Fat, 17.4 times more Saturated Fat, 44.6 times more Omega 6, 3.7 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.