Comparing Nutrients in 300 calories HEALTH VALLEY, FIBER 7 Flakes VS Blanched Almonds

Weight per 300 calories

• HEALTH VALLEY, FIBER 7 Flakes: 85g
• Blanched Almonds: 50.8g

Blanched Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes, which is very high in comparison to other foods. HEALTH VALLEY, FIBER 7 Flakes having high energy density.

Which food has more nutrients per 300 calories - HEALTH VALLEY, FIBER 7 Flakes or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	23.4% 17g	3.25% 2.35g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	31.5% 12g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	22% 12.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	4.5% 0.058mg	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% 120μg	6.23% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	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	5.6% 0.84mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.56% 1.87μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.03% 60.3mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	58% 0.52mg	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	27% 2.16mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	40.6% 0.93mg	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	39.7% 278mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of HEALTH VALLEY, FIBER 7 Flakes vs Blanched Almonds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 4.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 3.9 times more Vitamin B5, 10.2 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 14.4 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Blanched Almonds have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for HEALTH VALLEY, FIBER 7 Flakes vs Blanched Almonds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.3 times more Iron, 2.9 times more Manganese, 1.2 times more Potassium, 9.9 times more Selenium, 17.6 times more Sodium and 1.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 2 times more Calcium and 1.3 times more Copper than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Blanched Almonds have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 7 times more Carbohydrate, 7.2 times more Sugars and 2.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 22.3 times more Fat, 9.1 times more Saturated Fat and 12.9 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Blanched Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.