Comparing Nutrients in 5 ounces Blanched Almonds VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Blanched Almonds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	29% 836kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	85% 111g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	43% 31g	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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	30% 11.3g	38g per day for Men 19-50 years
Protein	54% 30.3g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	88.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	109% 1.4mg	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	17.4% 69.5μg	71% 283μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	177% 4.25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	189% 170mg	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	224% 33.7mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	33.5% 335mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	50.2% 0.45mg	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	58% 4.65mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	179% 4.1mg	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	97% 682mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	68.3% 37.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	36% 539mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS OAT BRAN FLAKES, HEALTH VALLEY per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs OAT BRAN FLAKES, HEALTH VALLEY:

• 5 ounces of Blanched Almonds have 44.8 times more Vitamin E than OAT BRAN FLAKES, HEALTH VALLEY.
• While 5 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 3.9 times more Vitamin B1, 2.9 times more Vitamin B3, 2.9 times more Vitamin B5, 8.7 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and OAT BRAN FLAKES, HEALTH VALLEY provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin C
• Both Blanched Almonds as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs OAT BRAN FLAKES, HEALTH VALLEY:

• 5 ounces of Blanched Almonds have 3 times more Calcium, 3.2 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than OAT BRAN FLAKES, HEALTH VALLEY.
• While 5 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.6 times more Manganese, 8.3 times more Selenium and 20 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.6 times more Energy, 17.5 times more Fat, 4 times more Saturated Fat, 14.5 times more Omega 6, 1.2 times more Fiber and 2.1 times more Protein than OAT BRAN FLAKES, HEALTH VALLEY.
• While 5 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 11.3 times more Omega 3, 4.2 times more Carbohydrate and 4.8 times more Sugars than Blanched Almonds.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3