Comparing Nutrients in 100 grams RALSTON Wheat Bran flakes VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	RALSTON Wheat Bran flakes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13.4% 390kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	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	61.4% 79.8g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	23.7% 17g	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	3.13% 2.27g	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	% 2.02g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 12.5g	% 4.38g	g per day for Men 19-50 years
Fiber	44.5% 17g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	59% 531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	393% 4.7mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	561% 7.3mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	566% 91mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	596% 30mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	523% 6.8mg	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	345% 1379μg	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	862% 20.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	266% 240mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	57.5% 345IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	536% 80.5mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.5% 45mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.35mg	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	846% 67.7mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	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	76% 533mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	585% 64.3mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.068% 2.53g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of RALSTON Wheat Bran flakes vs Oil Roasted Almonds:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Vitamin A, 51.2 times more Vitamin B1, 9.3 times more Vitamin B2, 24.7 times more Vitamin B3, 130.1 times more Vitamin B5, 57.6 times more Vitamin B6, 51.1 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D, 3.1 times more Vitamin E and more Vitamin K than Oil Roasted Almonds.

Comparing minerals per 100 grams for RALSTON Wheat Bran flakes vs Oil Roasted Almonds:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 18.4 times more Iron, 1.4 times more Manganese, 2.2 times more Selenium, 586 times more Sodium and 21 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.5 times more Calcium, 2.8 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 Oil Roasted Almonds have similar amounts of Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Omega 3, 4.5 times more Carbohydrate, 3.8 times more Sugars, more Fructose and 1.6 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 16.4 times more Fat, 9.7 times more Saturated Fat, 10.4 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 Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.