Comparing Nutrients in 7 ounces RALSTON Corn Flakes VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	RALSTON Corn Flakes	Roasted Almonds	Recommended Dietary Allowance
Energy	26.3% 762kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	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	134% 175g	32% 41.7g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	3.67% 2.66g	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	% 2.94g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 9.15g	% 9.43g	g per day for Men 19-50 years
Fiber	14% 5.36g	57% 21.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	216% 1947μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	741% 8.9mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.45mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.8mg	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	354% 1417μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	443% 10.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	95% 568IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	481% 38.5mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	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	9.36% 65.5mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.18% 6.57g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of RALSTON Corn Flakes versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of RALSTON Corn Flakes vs Roasted Almonds:

• 7 ounces of RALSTON Corn Flakes have more Vitamin A, 58.2 times more Vitamin B1, 1.5 times more Vitamin B2, 5.8 times more Vitamin B3, 14 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.2 times more Vitamin B5 and 1195 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• 7 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5 and Vitamin E
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Dry Roasted Almonds have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for RALSTON Corn Flakes vs Roasted Almonds:

• 7 ounces of RALSTON Corn Flakes have 5.2 times more Iron and 190.3 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 134 times more Calcium, 14.7 times more Copper, 39.9 times more Magnesium, 23.5 times more Manganese, 14.3 times more Phosphorus, 6.7 times more Potassium and 16.6 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Roasted Almonds contain similar levels of Selenium per seven ounces.
• 7 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of RALSTON Corn Flakes have 4.2 times more Carbohydrate and 1.6 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.6 times more Energy, 57.7 times more Fat, 18 times more Saturated Fat, 46.7 times more Omega 6, 4 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• 7 ounces of RALSTON Corn Flakes provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.