Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Almond paste	Recommended Dietary Allowance
Energy	48% 1393kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	146% 190g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	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	130% 49.2g	50% 19g	38g per day for Men 19-50 years
Protein	83.6% 47g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	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	96% 1.15mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	39.7% 159μg	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	0% 0mg	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	17% 2.58mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Almond paste	Recommended Dietary Allowance
Calcium	23% 230mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	147% 1.33mg	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	124% 9.92mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	126% 528mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	NA	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	218% 1524mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	45% 1536mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 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, POST, Shredded Wheat, original spoon-size vs Almond paste:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 3.5 times more Vitamin B1, 4 times more Vitamin B3, 7.1 times more Vitamin B5 and 3.9 times more Vitamin B6 than Almond paste.
• While 14 oz of Almond paste contain 4.6 times more Vitamin B2, 1.8 times more Vitamin B9 and 20.8 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Almond paste:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.6 times more Iron, 1.5 times more Phosphorus, 1.2 times more Potassium, 1.4 times more Selenium and 2.1 times more Zinc than Almond paste.
• While 14 oz of Almond paste contain 3 times more Calcium and 1.4 times more Copper than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Almond paste contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.7 times more Carbohydrate, 2.6 times more Fiber and 1.3 times more Protein than Almond paste.
• While 14 oz of Almond paste contain 1.3 times more Energy, 13.2 times more Fat, 6.6 times more Saturated Fat, 3.2 times more Omega 3, 4.5 times more Omega 6 and 40.3 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.