Comparing Nutrients in 7 ounces RALSTON Wheat Bran flakes VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	RALSTON Wheat Bran flakes	Blanched Almonds	Recommended Dietary Allowance
Energy	26.7% 774kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	47% 34g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 25g	% 8.85g	g per day for Men 19-50 years
Fiber	88.3% 33.5g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	36% 20.3g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1113% 14.5mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1123% 180mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1183% 59mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1038% 13.5mg	17.6% 0.23mg	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	684% 2737μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	299% 6.9mg	158% 3.64mg	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	151% 1058mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	77.5% 1163mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	1161% 128mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.14% 5.02g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Vitamin A, 24.7 times more Vitamin B1, 10.3 times more Vitamin B2, 25.9 times more Vitamin B3, 94.9 times more Vitamin B5, 59.1 times more Vitamin B6, 28.1 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D, 3.4 times more Vitamin E and more Vitamin K than Blanched Almonds.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 20.6 times more Iron, 1.9 times more Manganese, 2.9 times more Selenium, 30.8 times more Sodium and 21.7 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 5.2 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 Blanched 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 21.8 times more Omega 3, 4.3 times more Carbohydrate, 3.7 times more Sugars, more Fructose and 1.7 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 15.6 times more Fat, 9.1 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 Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.