Comparing Nutrients in 100 grams AlmondsVS RALSTON Corn Flakes

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

RALSTON Corn Flakes

92%

100 g ▼

Macro Nutrients

Almondsvs RALSTON Corn Flakes

20%579kcal

Energy

13.2%384kcal

579 kcalvs384 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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51.5%50g

Fat

0.94%0.91g

50 gvs0.91 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12%3.8g

Saturated Fat

0.71%0.23g

3.8 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.19%0.003g

Omega 3

1.06%0.017g

0.003 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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72.5%12.3g

Omega 6

1.63%0.28g

12.3 gvs0.28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.6%21.6g

Carbohydrate

67.7%88g

21.6 gvs88 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6%4.35g

Sugars

11%7.84g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.35 gvs7.84 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.15%0.11g

Fructose

1.85%1.34g

≤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]

0.11 gvs1.34 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.17g

Glucose

%1.48g

0.17 gvs1.48 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.95g

Sucrose

%4.6g

3.95 gvs4.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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33%12.5g

Fiber

7.1%2.7g

12.5 gvs2.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.8%21g

Protein

10.5%5.9g

21 gvs5.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs RALSTON Corn Flakes

0%0μg

Vitamin A

109%981μg

RAE, retinol activity equivalents

0 μgvs981 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.21mg

Vitamin B1

374%4.5mg

Thiamine

0.21 mgvs4.5 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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87.5%1.14mg

Vitamin B2

134%1.74mg

Riboflavin

1.14 mgvs1.74 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.6%3.6mg

Vitamin B3

131%21mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs21 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.4%0.47mg

Vitamin B5

2%0.099mg

Pantothenic acid

0.47 mgvs0.099 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.5%0.14mg

Vitamin B6

147%1.9mg

Pyridoxine

0.14 mgvs1.9 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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190%57μg

Vitamin B7

Biotin

57 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44μg

Vitamin B9

179%714μg

Folates and Folic Acid

44 μgvs714 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

223%5.36μg

Cobalamin

0 μgvs5.36 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

72.2%65mg

Ascorbic acid

0 mgvs65 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

47.7%286IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs286 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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171%25.6mg

Vitamin E

0.13%0.02mg

Tocopherols and Tocotrienols

25.6 mgvs0.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs RALSTON Corn Flakes

27%269mg

Calcium

0.2%2mg

269 mgvs2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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115%1.03mg

Copper

8.33%0.075mg

1.03 mgvs0.075 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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46.4%3.7mg

Iron

243%19.4mg

3.7 mgvs19.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64.3%270mg

Magnesium

1.67%7mg

270 mgvs7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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95%2.18mg

Manganese

4.13%0.095mg

2.18 mgvs0.095 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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101%45.3μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

45.3 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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68.7%481mg

Phosphorus

4.7%33mg

481 mgvs33 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.6%733mg

Potassium

3.15%107mg

733 mgvs107 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.45%4.1μg

Selenium

4%2.2μg

4.1 μgvs2.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg

Sodium

38%571mg

1 mgvs571 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28.4%3.12mg

Zinc

1.8%0.2mg

3.12 mgvs0.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.4g

Water

0.089%3.3g

4.4 gvs3.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Almonds vs RALSTON Corn Flakes:

Almonds have 4.8 times more Vitamin B5 and 1281.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
While Cereals ready-to-eat, RALSTON Corn Flakes contain more Vitamin A, 21.9 times more Vitamin B1, 1.5 times more Vitamin B2, 5.8 times more Vitamin B3, 13.9 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
Both Almonds as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin K in 100 g.

Comparing minerals per 100 grams for Almonds vs RALSTON Corn Flakes:

Almonds have 134.5 times more Calcium, 13.7 times more Copper, 38.6 times more Magnesium, 22.9 times more Manganese, 14.6 times more Phosphorus, 6.9 times more Potassium, 1.9 times more Selenium and 15.6 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
While Cereals ready-to-eat, RALSTON Corn Flakes contain 5.2 times more Iron and 571 times more Sodium than Almonds.

Comparison of macro-nutrients per 100 grams:

Almonds have 1.5 times more Energy, 54.9 times more Fat, 16.7 times more Saturated Fat, 44.5 times more Omega 6, 4.6 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
While Cereals ready-to-eat, RALSTON Corn Flakes contain 5.7 times more Omega 3, 4.1 times more Carbohydrate, 1.8 times more Sugars and 12.2 times more Fructose than Almonds.
Both Almonds as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

AlmondsVS Blanched AlmondsRALSTON Corn FlakesVS Blanched AlmondsAlmondsVS Cereals ready-to-eat, RALSTON Crispy HexagonsRALSTON Corn FlakesVS Cereals ready-to-eat, RALSTON Crispy Hexagons

Compare Foods

Comparing Nutrients in 100 grams AlmondsVS RALSTON Corn Flakes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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