Comparing Nutrients in 5 ounces Roasted Almonds VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Roasted Almonds	POST Bran Flakes	Recommended Dietary Allowance
Energy	29.2% 848kcal	16% 465kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	87.8% 114g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	36.4% 26.4g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	68.3% 26g	38g per day for Men 19-50 years
Protein	53% 29.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	118% 1062μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	185% 2.4mg	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	19.5% 78μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	226% 34mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	POST Bran Flakes	Recommended Dietary Allowance
Calcium	38% 380mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	78.7% 0.71mg	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	66% 5.3mg	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	NA	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	95% 668mg	91% 636mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS POST Bran Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs POST Bran Flakes:

• 5 ounces of Roasted Almonds have 31 times more Vitamin E than POST Bran Flakes.
• While 5 oz of Cereals ready-to-eat, POST Bran Flakes contain more Vitamin A, 16.9 times more Vitamin B1, 4.6 times more Vitamin B3, 12.5 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Almonds.
• Both Roasted Almonds and POST Bran Flakes provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs POST Bran Flakes:

• 5 ounces of Roasted Almonds have 6.1 times more Calcium, 2.2 times more Copper, 1.2 times more Magnesium and 1.3 times more Potassium than POST Bran Flakes.
• While 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 7.5 times more Iron, 26.3 times more Selenium, 180 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and POST Bran Flakes contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.8 times more Energy, 25 times more Fat, 10.2 times more Saturated Fat, 11.7 times more Omega 6 and 2.1 times more Protein than POST Bran Flakes.
• While 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 8.7 times more Omega 3, 3.8 times more Carbohydrate, 3.8 times more Sugars and 1.7 times more Fiber than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3