Comparing Nutrients in 100 calories Cereals ready-to-eat, UNCLE SAM CEREAL VS Almond paste

Weight per 100 calories

• Cereals ready-to-eat, UNCLE SAM CEREAL: 29g
• Almond paste: 22g

Almond paste has 1.3 times more energy per unit of mass than Cereals ready-to-eat, UNCLE SAM CEREAL, which is very high in comparison to other foods. Cereals ready-to-eat, UNCLE SAM CEREAL having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Almond paste	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	6.24% 6.06g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	77.7% 1.24g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	8.03% 10.4g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	11% 7.9g	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	0.084% 0.061g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	15.4% 5.87g	2.76% 1.05g	38g per day for Men 19-50 years
Protein	8.25% 4.6g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.82% 0.037mg	6.95% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.68% 1.4mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	0.49% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	0.6% 0.008mg	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	3.83% 15.3μg	4% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.77% 0.69mg	0.024% 0.022mg	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	1.73% 0.26mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.43% 0.52μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Almond paste	Recommended Dietary Allowance
Calcium	2.75% 27.5mg	3.76% 37.6mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	11% 0.099mg	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	14.6% 1.16mg	4.37% 0.35mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.76% 28.4mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	8.13% 0.19mg	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	15.4% 108mg	8.05% 56.3mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	2% 68.6mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.13% 1.97mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.083% 3.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, UNCLE SAM CEREAL vs Almond paste:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 11 times more Vitamin B1, 4.5 times more Vitamin B3, 7.3 times more Vitamin B5 and 35.2 times more Vitamin B6 than Almond paste.
• While Almond paste contains 2.5 times more Vitamin B2 and 11.4 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Almond paste have similar amounts of Vitamin B9 per 100 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Almond paste:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 2.2 times more Copper, 3.3 times more Iron, 2.1 times more Magnesium, 5.6 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Potassium, 27.8 times more Selenium, 30.3 times more Sodium and 3.5 times more Zinc than Almond paste.
• While Almond paste contains 1.4 times more Calcium than Cereals ready-to-eat, UNCLE SAM CEREAL.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 28.6 times more Omega 3, 1.8 times more Carbohydrate, 5.6 times more Fiber and 2.4 times more Protein than Almond paste.
• While Almond paste contains 1.8 times more Fat, 2.1 times more Saturated Fat, 2.5 times more Omega 6 and 17.6 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Almond paste have similar amounts of Energy per 100 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.