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

Weight per 100 calories

• Almonds: 17.3g
• HEALTH VALLEY, FIBER 7 Flakes: 28.3g

Almonds have 1.6 times more energy per 100g than HEALTH VALLEY, FIBER 7 Flakes. It has very high energy density when compared to other foods. Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes having high energy density.

Discover which food has more nutrients per 100 calories - Almonds or HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

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

Macro Nutrients

	Almonds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	17% 22g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	7.8% 5.67g	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	0.026% 0.019g	NA	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	10.5% 4g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Almonds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.34% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	4.15% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.32% 1.2mg	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	29.5% 4.43mg	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.52% 0.62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	15% 0.14mg	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	8% 0.64mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	9.7% 40.8mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	39.8% 0.91mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	3.78% 56.7mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	7.44% 0.82mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.023% 0.85g	3700g per day for Men 19-50 years

Almonds VS HEALTH VALLEY, FIBER 7 Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Almonds or HEALTH VALLEY, FIBER 7 Flakes?

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

• 100 calories of Almonds have 15.8 times more Vitamin E than HEALTH VALLEY, FIBER 7 Flakes.
• While 100 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain more Vitamin A, 4.2 times more Vitamin B1, 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 8.4 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin B12
• 100 calories of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin E
• Both Almonds as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 100 calories.

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

• 100 calories of Almonds have 2.3 times more Calcium and 1.3 times more Copper than HEALTH VALLEY, FIBER 7 Flakes.
• While 100 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2.4 times more Manganese, 7.6 times more Selenium, 328 times more Sodium and 1.5 times more Zinc than Almonds.
• Both Almonds and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Iron, Magnesium, Phosphorus and Potassium per 100 calories.
• 100 calories of Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Almonds have 21.6 times more Fat, 8.9 times more Saturated Fat and 13.1 times more Omega 6 than HEALTH VALLEY, FIBER 7 Flakes.
• While 100 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 5.9 times more Carbohydrate, 7.5 times more Sugars and 1.9 times more Fiber than Almonds.
• Both Almonds and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 6
• Both Almonds as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 3 in 100 calories.