Comparing Nutrients in 1 kilogram Almond paste VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Almond paste	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	158% 4580kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	7.44% 2.38g	32g per day for Men 19-50 years
Omega 3	124% 2g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	43.6% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	588% 765g	130g per day for Men 19-50 years
Sugars	500% 363g	2.76% 2g	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	% 2g	g per day for Men 19-50 years
Fiber	126% 48g	100% 38g	38g per day for Men 19-50 years
Protein	161% 90g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	417% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	263% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	104% 5.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	83% 1.08mg	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	183% 730μg	303% 1210μg	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	1.1% 1mg	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	903% 135mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	172% 1720mg	606% 6060mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	229% 2.06mg	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	200% 16mg	3575% 286mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	NA	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	369% 2580mg	164% 1150mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	3.8% 141g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 1 kilogram of Almond paste has 2.1 times more Vitamin B2 and 123.1 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 6.1 times more Vitamin B1, 3 times more Vitamin B3, 4.6 times more Vitamin B5, 3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Almond paste.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin E
• Both Almond paste as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 1 kilogram of Almond paste has 2.2 times more Copper, 4.8 times more Magnesium, 2.2 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 3.5 times more Calcium, 17.9 times more Iron and 4.8 times more Selenium than Almond paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.2 times more Energy, 18.5 times more Fat, 11 times more Saturated Fat, 2.3 times more Omega 3, 7.5 times more Omega 6, 181.3 times more Sugars and 1.3 times more Fiber than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 1.6 times more Carbohydrate than Almond paste.
• Both Almond paste and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry offer comparable quantities of Protein per one kilogram.