Comparing Nutrients in 14 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS 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	47.4% 1373kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.75g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	1067% 17g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	146% 190g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	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	1.15% 0.83g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 3.73g	NA	g per day for Men 19-50 years
Fiber	212% 80.6g	50% 19g	38g per day for Men 19-50 years
Protein	113% 63.4g	63.8% 35.7g	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	225% 2.7mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.3% 2.46mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	292% 3.8mg	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	52.6% 210μg	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	10.6% 9.53mg	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	24% 3.57mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	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	37.7% 377mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	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	200% 16mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	195% 818mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	623% 14.3mg	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	212% 1484mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	637% 350μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL vs Almond paste:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 8.3 times more Vitamin B1, 3.4 times more Vitamin B3, 5.5 times more Vitamin B5, 26.6 times more Vitamin B6, 24 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 3.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 15 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Almond paste:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.7 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 4.2 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 21 times more Selenium, 22.9 times more Sodium and 2.6 times more Zinc than Almond paste.
• While Almond paste contains 1.8 times more Calcium than Cereals ready-to-eat, UNCLE SAM CEREAL.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 21.6 times more Omega 3, 1.4 times more Carbohydrate, 4.2 times more Fiber and 1.8 times more Protein than Almond paste.
• While Almond paste contains 1.3 times more Energy, 2.4 times more Fat, 2.8 times more Saturated Fat, 3.3 times more Omega 6 and 23.2 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.