Comparing Nutrients in 7 ounces POST Bran Flakes VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	POST Bran Flakes	Roasted Almonds	Recommended Dietary Allowance
Energy	22.4% 651kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	32% 41.7g	130g per day for Men 19-50 years
Sugars	51% 37g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	96% 36.3g	57% 21.6g	38g per day for Men 19-50 years
Protein	35% 19.6g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Roasted Almonds	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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	20.8% 0.27mg	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	27.3% 109μg	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% 0mg	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of POST Bran Flakes vs Roasted Almonds:

• Cereals ready-to-eat, POST Bran Flakes have 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, more Vitamin D and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 31 times more Vitamin E than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Dry Roasted Almonds have similar amounts of Vitamin B2 per 7 oz.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for POST Bran Flakes vs Roasted Almonds:

• Cereals ready-to-eat, POST Bran Flakes have 7.5 times more Iron, 26.3 times more Selenium, 180 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.1 times more Calcium, 2.2 times more Copper and 1.3 times more Potassium than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Dry Roasted Almonds have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST Bran Flakes have 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.
• While Dry Roasted Almonds contain 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 Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.