Comparing Nutrients in 500 calories HEALTH VALLEY, FIBER 7 Flakes VS Roasted Almonds

Weight per 500 calories

• HEALTH VALLEY, FIBER 7 Flakes: 142g
• Roasted Almonds: 83.6g

Dry Roasted 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 500 calories - HEALTH VALLEY, FIBER 7 Flakes or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	39% 28.3g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	52.6% 20g	24% 9.1g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.4% 0.75mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	8.75% 0.11mg	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	50% 200μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	125% 3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	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	9.35% 1.4mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Almonds	Recommended Dietary Allowance
Calcium	10% 101mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	75.2% 0.68mg	102% 0.92mg	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	45% 3.6mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	199% 4.57mg	81% 1.87mg	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	66% 463mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of HEALTH VALLEY, FIBER 7 Flakes vs Roasted Almonds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 11.6 times more Vitamin B1, 3.3 times more Vitamin B3, 3.9 times more Vitamin B5, 8.8 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.3 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Almonds have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for HEALTH VALLEY, FIBER 7 Flakes vs Roasted Almonds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 2.5 times more Manganese, 16.1 times more Selenium, 112.9 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Calcium and 1.4 times more Copper than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Almonds have similar amounts of Iron, Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 6.3 times more Carbohydrate, 7 times more Sugars and 2.2 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 22 times more Fat, 9.3 times more Saturated Fat and 13.3 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 Dry Roasted Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.