Comparing Nutrients in 5 ounces Almond paste VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Almond paste	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	22.4% 649kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	87% 113g	130g per day for Men 19-50 years
Sugars	71% 51.4g	33.6% 24.3g	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	4.44% 3.2g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	18% 6.8g	63% 24g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Almond paste	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	83.6% 753μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	557% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	795% 10.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	802% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	845% 42.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	741% 9.64mg	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	26% 103μg	489% 1955μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1222% 29.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	378% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.5% 489IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	128% 19mg	760% 114mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	24.4% 244mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	54.3% 0.49mg	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	28.3% 2.27mg	1199% 96mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	214% 4.9mg	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	52.2% 366mg	108% 756mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	55.4% 831mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	829% 91mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS RALSTON Wheat Bran flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs RALSTON Wheat Bran flakes:

• 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain more Vitamin A, 57.5 times more Vitamin B1, 17.6 times more Vitamin B2, 63.7 times more Vitamin B3, 263.7 times more Vitamin B5, 188.9 times more Vitamin B6, 18.9 times more Vitamin B9, more Vitamin B12, 2397 times more Vitamin C, more Vitamin D, 5.9 times more Vitamin E and more Vitamin K than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K

Comparing minerals per 5 ounces for Almond paste vs RALSTON Wheat Bran flakes:

• 5 ounces of Almond paste have 3.8 times more Calcium and 1.3 times more Copper than RALSTON Wheat Bran flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 42.3 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 2.2 times more Selenium, 65.1 times more Sodium and 43.5 times more Zinc than Almond paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 8.3 times more Fat, 6.1 times more Saturated Fat, 2.3 times more Omega 3, 4.3 times more Omega 6 and 2.1 times more Sugars than RALSTON Wheat Bran flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.7 times more Carbohydrate and 3.5 times more Fiber than Almond paste.
• Both Almond paste and RALSTON Wheat Bran flakes offer comparable quantities of Energy and Protein per five ounces.