Comparing Nutrients in 5 ounces Almonds VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Almonds	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	28.3% 821kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.3% 0.39g	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	96% 125g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	15.3% 11g	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	2.6% 1.9g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 6.53g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	53.5% 30g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Almonds	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	155% 1391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	530% 6.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	186% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	208% 2.7mg	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	253% 1012μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	317% 7.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	67.6% 405IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	38% 381mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	12% 0.11mg	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	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	5.85% 0.13mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs RALSTON Corn Flakes:

• Almonds have 4.8 times more Vitamin B5 and 1281.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain more Vitamin A, 21.9 times more Vitamin B1, 1.5 times more Vitamin B2, 5.8 times more Vitamin B3, 13.9 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• Both Almonds as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs RALSTON Corn Flakes:

• Almonds have 134.5 times more Calcium, 13.7 times more Copper, 38.6 times more Magnesium, 22.9 times more Manganese, 14.6 times more Phosphorus, 6.9 times more Potassium, 1.9 times more Selenium and 15.6 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 5.2 times more Iron and 571 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.5 times more Energy, 54.9 times more Fat, 16.7 times more Saturated Fat, 44.5 times more Omega 6, 4.6 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 5.7 times more Omega 3, 4.1 times more Carbohydrate, 1.8 times more Sugars and 12.2 times more Fructose than Almonds.
• Both Almonds as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.