Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almond paste	Recommended Dietary Allowance
Energy	49.3% 1429kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	146% 190g	130g per day for Men 19-50 years
Sugars	195% 141g	198% 144g	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	42% 30.6g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 79.4g	NA	g per day for Men 19-50 years
Fiber	60.6% 23g	50% 19g	38g per day for Men 19-50 years
Protein	64.6% 36g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almond paste	Recommended Dietary Allowance
Vitamin A	218% 1961μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	261% 3.14mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	260% 41.6mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	339% 4.4mg	11% 0.14mg	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	211% 845μg	72.4% 290μg	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	3.1% 2.78mg	0.44% 0.4mg	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	10.6% 1.6mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almond paste	Recommended Dietary Allowance
Calcium	93% 933mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	200% 1.8mg	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	451% 36mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	353% 8.1mg	148% 3.4mg	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	166% 1159mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	116% 1746mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	71.4% 7.86mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.91% 33.5g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Almond paste:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 9.6 times more Vitamin B1, 1.6 times more Vitamin B2, 7.4 times more Vitamin B3, 7.3 times more Vitamin B5, 30.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Almond paste.
• While 14 oz of Almond paste contain 33.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 14 ounces of Almond paste have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Almond paste:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.4 times more Calcium, 5.7 times more Iron, 2.4 times more Manganese, 48.9 times more Sodium and 1.3 times more Zinc than Almond paste.
• While 14 oz of Almond paste contain 1.4 times more Copper, 1.6 times more Magnesium and 1.4 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Almond paste contain similar levels of Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.6 times more Carbohydrate and 1.2 times more Fiber than Almond paste.
• While 14 oz of Almond paste contain 1.3 times more Energy, 6.9 times more Fat, 4.3 times more Saturated Fat, 4.7 times more Omega 3 and 4.6 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Almond paste offer comparable quantities of Sugars and Protein per 14 ounces.