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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 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, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 44.8 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Blanched Almonds have similar amounts of Vitamin B2 per 5 oz.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Blanched Almonds have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 1.6 times more Manganese, 8.3 times more Selenium and 20 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 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 Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Blanched Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 11.3 times more Omega 3, 4.2 times more Carbohydrate and 4.8 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 17.5 times more Fat, 4 times more Saturated Fat, 14.5 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Blanched Almonds have similar amounts of Fiber per 5 oz.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.