Comparing Nutrients in 500 calories OAT BRAN FLAKES, HEALTH VALLEY VS Almonds

Weight per 500 calories

• OAT BRAN FLAKES, HEALTH VALLEY: 132g
• Almonds: 86.4g

Almonds have 1.5 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 500 calories - OAT BRAN FLAKES, HEALTH VALLEY or Almonds?

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Almonds	14%	72%	14%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	40% 29g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	23.5% 13g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.2% 0.99mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65.8% 263μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	164% 3.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	175% 158mg	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	4.65% 0.7mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.97% 2.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Almonds	Recommended Dietary Allowance
Calcium	10.5% 105mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	99% 0.89mg	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	47.4% 3.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	166% 3.8mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64.5% 451mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of OAT BRAN FLAKES, HEALTH VALLEY vs Almonds:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 5.6 times more Vitamin B1, 4.2 times more Vitamin B3, 2.9 times more Vitamin B5, 11.1 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
• While Almonds contain 31.7 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for OAT BRAN FLAKES, HEALTH VALLEY vs Almonds:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 2 times more Manganese, 9.8 times more Selenium and 579 times more Sodium than Almonds.
• While Almonds contain 2.2 times more Calcium, 2.1 times more Copper and 1.4 times more Potassium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Almonds have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 5.5 times more Carbohydrate and 7.7 times more Sugars than Almonds.
• While Almonds contain 10.9 times more Fat, 2.5 times more Saturated Fat, 9.5 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 Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.