Comparing Nutrients in 1 kilogram Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Almond paste	Recommended Dietary Allowance
Energy	136% 3940kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	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	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	513% 667g	368% 478g	130g per day for Men 19-50 years
Sugars	363% 263g	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	187% 71g	126% 48g	38g per day for Men 19-50 years
Protein	215% 120g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	278% 3.34mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	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	178% 2.3mg	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	55% 220μg	183% 730μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87.5% 2.1μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	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, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Almond paste	Recommended Dietary Allowance
Calcium	132% 1320mg	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	374% 30mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	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	476% 3330mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	147% 5010mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	NA	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	121% 1810mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	195% 21.4mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.8% 66g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, 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, oatmeal, REAL MEDLEYS, cherry pistachio, dry vs Almond paste:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry has 4.1 times more Vitamin B1, 6.4 times more Vitamin B6 and more Vitamin B12 than Almond paste.
• While 1 kg of Almond paste contains 1.7 times more Vitamin B2, 3.3 times more Vitamin B9 and 27.1 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry and Almond paste provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin B12
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry as well as Almond paste have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry vs Almond paste:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry has 1.9 times more Iron, 1.3 times more Phosphorus, 1.6 times more Potassium, 20.1 times more Sodium and 1.4 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 1.3 times more Calcium and 1.3 times more Magnesium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry has 1.4 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 2.5 times more Fat, 1.9 times more Saturated Fat and 1.4 times more Sugars than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry and Almond paste offer comparable quantities of Energy per one kilogram.