Comparing Nutrients in 100 grams HEALTH VALLEY, FIBER 7 Flakes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Almonds	14%	72%	14%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Almonds	Recommended Dietary Allowance
Energy	12% 353kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	27.6% 20g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	37% 14g	33% 12.5g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Almonds	Recommended Dietary Allowance
Vitamin A	11.8% 106μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.2% 0.71mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.3% 141μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	88.3% 2.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.67% 4.2mg	0% 0mg	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	6.6% 0.99mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Almonds	Recommended Dietary Allowance
Calcium	7.1% 71mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	115% 1.03mg	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	31.8% 2.54mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46.7% 327mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of HEALTH VALLEY, FIBER 7 Flakes vs Almonds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 5.1 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.9 times more Vitamin B2 and 25.9 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Almonds have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for HEALTH VALLEY, FIBER 7 Flakes vs Almonds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.5 times more Manganese, 4.6 times more Selenium and 200 times more Sodium than Almonds.
• While Almonds contain 3.8 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus and 1.5 times more Potassium than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Almonds have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 11.7 times more Omega 3, 3.6 times more Carbohydrate and 4.6 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, 35.4 times more Fat, 14.6 times more Saturated Fat, 21.5 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Almonds have similar amounts of Fiber per 100 g.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.