Comparing Nutrients in 7 ounces RALSTON Wheat Bran flakes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Almonds	14%	72%	14%

Macro Nutrients

	RALSTON Wheat Bran flakes	Almonds	Recommended Dietary Allowance
Energy	26.7% 774kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	33% 42.8g	130g per day for Men 19-50 years
Sugars	47% 34g	12% 8.63g	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	6.2% 4.5g	0.3% 0.22g	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	% 4g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 25g	% 7.84g	g per day for Men 19-50 years
Fiber	88.3% 33.5g	65.3% 25g	38g per day for Men 19-50 years
Protein	36% 20.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Almonds	Recommended Dietary Allowance
Vitamin A	117% 1054μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	779% 9.35mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1113% 14.5mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1123% 180mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1183% 59mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1038% 13.5mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	684% 2737μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1711% 41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	529% 476mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Almonds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	227% 2.05mg	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	1679% 134mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	299% 6.9mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	151% 1058mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	77.5% 1163mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1161% 128mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.14% 5.02g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of RALSTON Wheat Bran flakes vs Almonds:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Vitamin A, 23 times more Vitamin B1, 6.4 times more Vitamin B2, 25 times more Vitamin B3, 63.3 times more Vitamin B5, 49.6 times more Vitamin B6, 31.3 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D, 3.1 times more Vitamin E and more Vitamin K than Almonds.

Comparing minerals per 7 ounces for RALSTON Wheat Bran flakes vs Almonds:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 18.2 times more Iron, 1.6 times more Manganese, 2.2 times more Selenium, 586 times more Sodium and 20.6 times more Zinc than Almonds.
• While Almonds contain 6 times more Calcium, 3 times more Copper and 1.4 times more Magnesium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Almonds have similar amounts of Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 29 times more Omega 3, 3.7 times more Carbohydrate, 3.9 times more Sugars, 20.6 times more Fructose and 1.4 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Energy, 14.9 times more Fat, 8.8 times more Saturated Fat, 9.5 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.