Comparing Nutrients in 300 calories Blanched Almonds VS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 300 calories

• Blanched Almonds: 50.8g
• OAT BRAN FLAKES, HEALTH VALLEY: 79g

Blanched Almonds have 1.6 times more energy per 100g than OAT BRAN FLAKES, HEALTH VALLEY. It has very high energy density when compared to other foods. Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY having high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or OAT BRAN FLAKES, HEALTH VALLEY?

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	3.96% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	24% 17.4g	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	NA	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	19.4% 11g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	60.7% 0.79mg	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	6.23% 25μg	39.5% 158μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	99% 2.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	105% 95mg	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	80.5% 12mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	12% 120mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	28% 0.25mg	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	21% 1.67mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	100% 2.3mg	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	35% 245mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	15.8% 1.74mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.073% 2.7g	3700g per day for Men 19-50 years

Blanched Almonds VS OAT BRAN FLAKES, HEALTH VALLEY Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or OAT BRAN FLAKES, HEALTH VALLEY?

Lets compare vitamin content per 300 calories of Blanched Almonds vs OAT BRAN FLAKES, HEALTH VALLEY:

• 300 calories of Blanched Almonds have 28.9 times more Vitamin E than OAT BRAN FLAKES, HEALTH VALLEY.
• While 300 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 6.1 times more Vitamin B1, 1.9 times more Vitamin B2, 4.4 times more Vitamin B3, 4.4 times more Vitamin B5, 13.5 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C
• 300 calories of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs OAT BRAN FLAKES, HEALTH VALLEY:

• 300 calories of Blanched Almonds have 1.9 times more Calcium, 2.1 times more Copper, 1.2 times more Magnesium and 1.2 times more Potassium than OAT BRAN FLAKES, HEALTH VALLEY.
• While 300 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.4 times more Iron, 2.5 times more Manganese, 12.9 times more Selenium and 31.1 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 11.3 times more Fat, 2.5 times more Saturated Fat, 9.3 times more Omega 6 and 1.4 times more Protein than OAT BRAN FLAKES, HEALTH VALLEY.
• While 300 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 6.5 times more Carbohydrate, 7.4 times more Sugars and 1.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and OAT BRAN FLAKES, HEALTH VALLEY offer comparable quantities of Energy per 300 calories.
• 300 calories of OAT BRAN FLAKES, HEALTH VALLEY provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY provide inadequate amounts of Omega 3 in 300 calories.