Comparing Nutrients in 100 grams POST Bran Flakes VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	POST Bran Flakes	Roasted Almonds	Recommended Dietary Allowance
Energy	11.3% 328kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	16% 21g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	48% 18.3g	28.7% 11g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	83.2% 749μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	10.5% 0.14mg	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	167% 667μg	13.8% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22% 133IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.13% 0.77mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.4% 44mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	122% 1.1mg	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	350% 28mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	54.5% 229mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.23mg	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	64% 449mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	95% 52.5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of POST Bran Flakes vs Roasted Almonds:

• Cereals ready-to-eat, POST Bran Flakes have more Vitamin A, 16.9 times more Vitamin B1, 4.6 times more Vitamin B3, 12.5 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 31 times more Vitamin E than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Dry Roasted Almonds have similar amounts of Vitamin B2 per 100 g.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in 100 g.

Comparing minerals per 100 grams for POST Bran Flakes vs Roasted Almonds:

• Cereals ready-to-eat, POST Bran Flakes have 7.5 times more Iron, 26.3 times more Selenium, 180 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.1 times more Calcium, 2.2 times more Copper and 1.3 times more Potassium than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Dry Roasted Almonds have similar amounts of Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST Bran Flakes have 8.7 times more Omega 3, 3.8 times more Carbohydrate, 3.8 times more Sugars and 1.7 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 25 times more Fat, 10.2 times more Saturated Fat, 11.7 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.