Comparing Nutrients in 14 ounces Cereals ready-to-eat, granola, homemade VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Almond paste	Recommended Dietary Allowance
Energy	67% 1941kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	152% 2.43g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	146% 190g	130g per day for Men 19-50 years
Sugars	108% 78.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	93% 35.3g	50% 19g	38g per day for Men 19-50 years
Protein	97% 54.3g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Almond paste	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	83.3% 333μg	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	5.3% 4.76mg	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	294% 44mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Almond paste	Recommended Dietary Allowance
Calcium	30% 302mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	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	196% 15.7mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	690% 16mg	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	244% 1711mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	150% 16.6mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.63% 23g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, granola, homemade 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 ready-to-eat, granola, homemade vs Almond paste:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 6.7 times more Vitamin B1, 1.9 times more Vitamin B3, 6.7 times more Vitamin B5, 10.3 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Cereals ready-to-eat, granola, homemade and Almond paste provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, granola, homemade vs Almond paste:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 1.4 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 4.7 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 6 times more Selenium and 2.8 times more Zinc than Almond paste.
• While 14 oz of Almond paste contain 2.3 times more Calcium than Cereals ready-to-eat, granola, homemade.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 1.5 times more Saturated Fat, 3.1 times more Omega 3, 1.3 times more Omega 6, 1.9 times more Fiber and 1.5 times more Protein than Almond paste.
• While 14 oz of Almond paste contain 1.8 times more Sugars than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Almond paste offer comparable quantities of Energy, Fat and Carbohydrate per 14 ounces.