Comparing Nutrients in 7 ounces Almond paste VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Almond paste	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	31.3% 909kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	9.95% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	119% 155g	130g per day for Men 19-50 years
Sugars	99% 72g	60.2% 43.7g	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	25% 9.53g	41.8% 16g	38g per day for Men 19-50 years
Protein	32% 18g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Almond paste	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	153% 2mg	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	36.2% 145μg	99% 397μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	248% 5.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	265% 238mg	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	179% 27mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	34% 341mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	70.3% 0.63mg	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	39.7% 3.18mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	67.6% 284mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	250% 5.76mg	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	73% 512mg	97% 681mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	50.3% 754mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS OAT BRAN FLAKES, HEALTH VALLEY per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs OAT BRAN FLAKES, HEALTH VALLEY:

• 7 ounces of Almond paste have 25.5 times more Vitamin E than OAT BRAN FLAKES, HEALTH VALLEY.
• While 7 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 9.1 times more Vitamin B1, 2.1 times more Vitamin B2, 7 times more Vitamin B3, 7.9 times more Vitamin B5, 27.8 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and 1200 times more Vitamin C than Almond paste.
• 7 ounces of Almond paste have insufficient amounts of Vitamin B12 and Vitamin C
• Both Almond paste as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs OAT BRAN FLAKES, HEALTH VALLEY:

• 7 ounces of Almond paste have 2.2 times more Calcium and 1.4 times more Copper than OAT BRAN FLAKES, HEALTH VALLEY.
• While 7 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.8 times more Iron, 3.4 times more Manganese, 1.3 times more Phosphorus, 6.3 times more Selenium, 42.2 times more Sodium and 1.5 times more Zinc than Almond paste.
• Both Almond paste and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Magnesium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 1.2 times more Energy, 9.2 times more Fat, 2.6 times more Saturated Fat, 4.4 times more Omega 3, 6.5 times more Omega 6 and 1.6 times more Sugars than OAT BRAN FLAKES, HEALTH VALLEY.
• While 7 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.6 times more Carbohydrate and 1.7 times more Fiber than Almond paste.
• Both Almond paste and OAT BRAN FLAKES, HEALTH VALLEY offer comparable quantities of Protein per seven ounces.