Comparing Nutrients in 14 ounces Almond paste VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Almond paste	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	62.7% 1818kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	2.4% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	32% 41.8g	130g per day for Men 19-50 years
Sugars	198% 144g	0.16% 0.12g	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	50% 19g	5.22% 2g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	3.97% 0.052mg	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	72.4% 290μg	12% 47.6μg	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	0.44% 0.4mg	0% 0mg	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	358% 53.7mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	68.3% 683mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.27% 371μg	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	79.4% 6.35mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	0% 0mg	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	146% 1024mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	1.87% 63.5mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	1.5% 56g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 14 ounces of Almond paste have 1.5 times more Vitamin B1, 16.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6, 6.1 times more Vitamin B9 and 677 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E
• Both Almond paste as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 14 ounces of Almond paste have 2 times more Calcium, 11.4 times more Copper, 26 times more Magnesium, more Manganese, 17.2 times more Phosphorus, 19.6 times more Potassium, 1.5 times more Selenium and 11.4 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 14 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 2.3 times more Iron and 6.2 times more Water than Almond paste.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 9.2 times more Energy, 132.1 times more Fat, 79.7 times more Saturated Fat, 16.6 times more Omega 3, 54.7 times more Omega 6, 4.5 times more Carbohydrate, 1208.3 times more Sugars, 9.6 times more Fiber and 6.3 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber