Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almond paste	Recommended Dietary Allowance
Energy	124% 3600kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	19% 6.05g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	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	582% 757g	368% 478g	130g per day for Men 19-50 years
Sugars	492% 357g	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	106% 77g	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	% 76g	NA	g per day for Men 19-50 years
Sucrose	% 200g	NA	g per day for Men 19-50 years
Fiber	153% 58g	126% 48g	38g per day for Men 19-50 years
Protein	163% 91g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almond paste	Recommended Dietary Allowance
Vitamin A	549% 4940μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	515% 6.7mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	654% 105mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	854% 11mg	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	533% 2130μg	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	7.78% 7mg	1.1% 1mg	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	26.7% 4mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almond paste	Recommended Dietary Allowance
Calcium	235% 2350mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	1138% 91mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	888% 20.4mg	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	417% 2920mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	293% 4400mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	135% 15mg	11mg per day for Men 19-50 years
Water	2.3% 84.5g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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, Raisin and Spice, dry vs Almond paste:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has more Vitamin A, 9.6 times more Vitamin B1, 1.6 times more Vitamin B2, 7.4 times more Vitamin B3, 7.3 times more Vitamin B5, 30.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Almond paste.
• While 1 kg of Almond paste contains 33.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Almond paste:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 1.4 times more Calcium, 5.7 times more Iron, 2.4 times more Manganese, 48.9 times more Sodium and 1.3 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 1.4 times more Copper, 1.6 times more Magnesium and 1.4 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Almond paste contain similar levels of Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 1.6 times more Carbohydrate and 1.2 times more Fiber than Almond paste.
• While 1 kg of Almond paste contains 1.3 times more Energy, 6.9 times more Fat, 4.3 times more Saturated Fat, 4.7 times more Omega 3 and 4.6 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Almond paste offer comparable quantities of Sugars and Protein per one kilogram.