Comparing Nutrients in 7 ounces HEALTH VALLEY, FIBER 7 Flakes VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Almonds	Recommended Dietary Allowance
Energy	24% 701kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	119% 155g	32% 41.7g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	73.6% 28g	57% 21.6g	38g per day for Men 19-50 years
Protein	51% 28.7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	23.4% 210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	70% 280μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	175% 4.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.26% 8.33mg	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	13% 1.96mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Roasted Almonds	Recommended Dietary Allowance
Calcium	14% 141mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	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	63% 5.04mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	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	93% 649mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of HEALTH VALLEY, FIBER 7 Flakes vs Roasted Almonds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 6.9 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 5.2 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Vitamin B2 and 24.1 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Almonds have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Roasted Almonds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.4 times more Manganese, 9.5 times more Selenium and 66.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.8 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Dry Roasted Almonds have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.5 times more Omega 3, 3.7 times more Carbohydrate, 4.1 times more Sugars and 1.3 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 37.3 times more Fat, 15.7 times more Saturated Fat, 22.6 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.