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

Weight per 300 calories

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

Blanched Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY, which is very high in comparison to other foods. OAT BRAN FLAKES, HEALTH VALLEY having high energy density.

Which food has more nutrients per 300 calories - OAT BRAN FLAKES, HEALTH VALLEY or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	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	47.4% 61.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	16.6% 6.3g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	14% 7.9g	19.4% 11g	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	49.3% 0.59mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	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	39.5% 158μg	6.23% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	99% 2.37μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	105% 95mg	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	2.8% 0.42mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.42μg	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	6.3% 63mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	28.4% 2.27mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	38.7% 271mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	15.8% 1.74mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 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.
• While Blanched Almonds contain 28.9 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

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

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

Comparison of macro-nutrients per 300 calories:

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