Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Almond paste	Recommended Dietary Allowance
Energy	117% 3390kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	21.2% 20.6g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	68.6% 11.7g	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	620% 807g	368% 478g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	387% 147g	126% 48g	38g per day for Men 19-50 years
Protein	195% 109g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	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	167% 2mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	325% 52mg	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	61.5% 0.8mg	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	75% 300μg	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	0% 0mg	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	72.7% 11mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Almond paste	Recommended Dietary Allowance
Calcium	44% 440mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	484% 38.7mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	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	597% 4180mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size 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 ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Almond paste:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size has 2.4 times more Vitamin B1, 3.7 times more Vitamin B3 and 2.2 times more Vitamin B6 than Almond paste.
• While 1 kg of Almond paste contains 5.2 times more Vitamin B2, 2.4 times more Vitamin B9 and 12.4 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Almond paste:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size has 2.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 1.2 times more Potassium, 2 times more Selenium and 2.1 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 3.9 times more Calcium and more Copper than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size has 1.7 times more Carbohydrate, 3.1 times more Fiber and 1.2 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 1.4 times more Energy, 13.5 times more Fat, 6.1 times more Saturated Fat, 3.7 times more Omega 3, 4.8 times more Omega 6 and 48.3 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.