Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Almond paste	Recommended Dietary Allowance
Energy	52% 1504kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.87g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	146% 190g	130g per day for Men 19-50 years
Sugars	91% 66g	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	91% 34.5g	50% 19g	38g per day for Men 19-50 years
Protein	79.6% 44.6g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Almond paste	Recommended Dietary Allowance
Vitamin A	156% 1405μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	256% 3.33mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 37.7mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	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	720% 2881μg	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	53% 47.6mg	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	85.7% 13mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Almond paste	Recommended Dietary Allowance
Calcium	83.3% 833mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	202% 1.82mg	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	1464% 117mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	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	209% 1465mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	91% 1365mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	258% 28.3mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.29% 11g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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, QUAKER, Oatmeal Squares, cinnamon vs Almond paste:

• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have more Vitamin A, 9.1 times more Vitamin B1, 2 times more Vitamin B2, 6.7 times more Vitamin B3, 24.4 times more Vitamin B6, 9.9 times more Vitamin B9 and 120 times more Vitamin C than Almond paste.
• While 14 oz of Almond paste contain 4.2 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• 14 ounces of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Almond paste:

• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 1.2 times more Calcium, 18.4 times more Iron, 1.4 times more Phosphorus, 1.5 times more Selenium, 38.2 times more Sodium and 4.8 times more Zinc than Almond paste.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Almond paste contain similar levels of Copper, Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.2 times more Protein than Almond paste.
• While 14 oz of Almond paste contain 5.7 times more Fat, 3 times more Saturated Fat, 2.8 times more Omega 3, 3.8 times more Omega 6 and 2.2 times more Sugars than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Almond paste offer comparable quantities of Energy per 14 ounces.