Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Almond paste	Recommended Dietary Allowance
Energy	123% 3580kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	58% 56.4g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	NA	124% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	555% 722g	368% 478g	130g per day for Men 19-50 years
Sugars	245% 178g	500% 363g	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	255% 97g	126% 48g	38g per day for Men 19-50 years
Protein	184% 103g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	888% 10.7mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	928% 12mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	887% 142mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1092% 14mg	27.7% 0.36mg	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	710% 2840μg	183% 730μg	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	14.4% 13mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.7% 4.9mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Almond paste	Recommended Dietary Allowance
Calcium	355% 3550mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	NA	504% 4.54mg	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	1596% 128mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	NA	372% 8.56mg	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	510% 3570mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	NA	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	357% 5350mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	217% 24mg	135% 15mg	11mg per day for Men 19-50 years
Water	2.15% 79.4g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Almond paste:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar has 13 times more Vitamin B1, 2.9 times more Vitamin B2, 10 times more Vitamin B3, 39.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Almond paste.
• While 1 kg of Almond paste contains 27.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Almond paste:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar has 2.1 times more Calcium, 8 times more Iron, 1.4 times more Phosphorus, 1.2 times more Potassium, 59.4 times more Sodium and 1.6 times more Zinc than Almond paste.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Almond paste contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar has 1.5 times more Carbohydrate and 2 times more Fiber than Almond paste.
• While 1 kg of Almond paste contains 1.3 times more Energy, 4.9 times more Fat, 2.6 times more Saturated Fat and 2 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Almond paste offer comparable quantities of Protein per one kilogram.