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

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	12% 353kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	27.6% 20g	6.28% 4.55g	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% 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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	37% 14g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Oil Roasted 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	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.2% 0.71mg	9.08% 0.12mg	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	35.3% 141μg	6.75% 27μg	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	173% 26mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.1% 71mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	106% 0.96mg	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% 3.68mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	107% 2.46mg	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	46.7% 327mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	20.6% 699mg	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% 3.07mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 5.8 times more Vitamin B1, 1.9 times more Vitamin B3, 3.2 times more Vitamin B5, 6 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Vitamin B2 and 26.2 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 Oil Roasted Almonds have insufficient amounts of Vitamin D in 100 g.

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.3 times more Manganese, 4.6 times more Selenium and 200 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.1 times more Calcium, 2 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 1.4 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 Oil Roasted 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 more Omega 3, 4.4 times more Carbohydrate, 4.4 times more Sugars and 1.3 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Energy, 39.1 times more Fat, 16.1 times more Saturated Fat, 23.6 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 as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.