Comparing Nutrients in 5 ounces RALSTON Corn Flakes VS Almonds

Macros Ratio

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

Macro Nutrients

	RALSTON Corn Flakes	Almonds	Recommended Dietary Allowance
Energy	18.8% 544kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	96% 125g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	15.3% 11g	8.5% 6.17g	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	2.6% 1.9g	0.22% 0.16g	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	% 2.1g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 6.53g	% 5.6g	g per day for Men 19-50 years
Fiber	10% 3.83g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	15% 8.36g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Almonds	Recommended Dietary Allowance
Vitamin A	155% 1391μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	530% 6.35mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 30mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	253% 1012μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	317% 7.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	67.6% 405IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	242% 36.3mg	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

	RALSTON Corn Flakes	Almonds	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	344% 27.5mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	5.85% 0.13mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.7% 46.8mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	54% 809mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 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.
• While Almonds contain 4.8 times more Vitamin B5 and 1281.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Almonds have insufficient amounts of Vitamin K in 5 oz.

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 5.2 times more Iron and 571 times more Sodium than Almonds.
• While Almonds contain 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.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, RALSTON Corn Flakes have 5.7 times more Omega 3, 4.1 times more Carbohydrate, 1.8 times more Sugars and 12.2 times more Fructose than Almonds.
• While Almonds contain 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.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.