Comparing Nutrients in 5 ounces Almonds VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Almonds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	28.3% 821kcal	17.3% 500kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	4.8% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	85.2% 111g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	39% 28.3g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	52.6% 20g	38g per day for Men 19-50 years
Protein	53.5% 30g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	125% 3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.6% 5.95mg	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	242% 36.3mg	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	38% 381mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	75.3% 0.68mg	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	65.7% 5.26mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	199% 4.58mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	66.2% 464mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS HEALTH VALLEY, FIBER 7 Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs HEALTH VALLEY, FIBER 7 Flakes:

• 5 ounces of Almonds have 1.9 times more Vitamin B2 and 25.9 times more Vitamin E than HEALTH VALLEY, FIBER 7 Flakes.
• While 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 5.1 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
• 5 ounces of Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Almonds as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almonds vs HEALTH VALLEY, FIBER 7 Flakes:

• 5 ounces of Almonds have 3.8 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus and 1.5 times more Potassium than HEALTH VALLEY, FIBER 7 Flakes.
• While 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.5 times more Manganese, 4.6 times more Selenium and 200 times more Sodium than Almonds.
• Both Almonds and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 1.6 times more Energy, 35.4 times more Fat, 14.6 times more Saturated Fat, 21.5 times more Omega 6 and 1.5 times more Protein than HEALTH VALLEY, FIBER 7 Flakes.
• While 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 11.7 times more Omega 3, 3.6 times more Carbohydrate and 4.6 times more Sugars than Almonds.
• Both Almonds and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Fiber per five ounces.
• 5 ounces of Almonds provide inadequate amounts of Omega 3