Comparing Nutrients in 7 ounces POST Bran Flakes VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Almond paste	8%	52%	40%

Macro Nutrients

	POST Bran Flakes	Almond paste	Recommended Dietary Allowance
Energy	22.4% 651kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	73% 95g	130g per day for Men 19-50 years
Sugars	51% 37g	99% 72g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	96% 36.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	35% 19.6g	32% 18g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Almond paste	Recommended Dietary Allowance
Vitamin A	165% 1486μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	5.5% 0.071mg	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	331% 1324μg	36.2% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 264IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.53mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Almond paste	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	100% 0.9mg	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	695% 55.6mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	NA	74% 1.7mg	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	127% 891mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of POST Bran Flakes versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of POST Bran Flakes vs Almond paste:

• 7 ounces of POST Bran Flakes have more Vitamin A, 15.9 times more Vitamin B1, 3.4 times more Vitamin B2, 11.7 times more Vitamin B3, 47.2 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almond paste.
• While 7 oz of Almond paste contain 17.6 times more Vitamin E than Cereals ready-to-eat, POST Bran Flakes.
• 7 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Bran Flakes as well as Almond paste have insufficient amounts of Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for POST Bran Flakes vs Almond paste:

• 7 ounces of POST Bran Flakes have 17.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium, 12.5 times more Selenium, 60 times more Sodium and 3.4 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 3.9 times more Calcium than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Almond paste contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of POST Bran Flakes have 1.7 times more Carbohydrate and 3.8 times more Fiber than Almond paste.
• While 7 oz of Almond paste contain 1.4 times more Energy, 13.2 times more Fat, 6.6 times more Saturated Fat, 2.3 times more Omega 3, 5 times more Omega 6 and 1.9 times more Sugars than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Almond paste offer comparable quantities of Protein per seven ounces.