Comparing Nutrients in 1 kilogram Almond paste VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Almond paste	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	158% 4580kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	24% 7.68g	32g per day for Men 19-50 years
Omega 3	124% 2g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	96% 16.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	585% 761g	130g per day for Men 19-50 years
Sugars	500% 363g	349% 253g	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	3.17% 2.3g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 245g	g per day for Men 19-50 years
Fiber	126% 48g	211% 80g	38g per day for Men 19-50 years
Protein	161% 90g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	489% 4400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	623% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	576% 7.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	569% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	177% 8.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	678% 8.8mg	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	478% 1910μg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	172% 1720mg	234% 2340mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	336% 3.02mg	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	1058% 84.6mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	1122% 26mg	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	460% 3220mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	289% 4340mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	208% 23mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.87% 69.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cereals, oats, instant, fortified, with cinnamon and spice, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 1 kilogram of Almond paste has 27.1 times more Vitamin E than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains more Vitamin A, 9.1 times more Vitamin B1, 1.8 times more Vitamin B2, 6.4 times more Vitamin B3, 7.8 times more Vitamin B5, 24.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A
• Both Almond paste as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 1 kilogram of Almond paste has 1.5 times more Copper and 1.4 times more Magnesium than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains 1.4 times more Calcium, 5.3 times more Iron, 3 times more Manganese, 1.5 times more Selenium, 48.2 times more Sodium and 1.5 times more Zinc than Almond paste.
• Both Almond paste and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.2 times more Energy, 5.7 times more Fat, 3.4 times more Saturated Fat, 3.6 times more Omega 3, 3.4 times more Omega 6 and 1.4 times more Sugars than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains 1.6 times more Carbohydrate and 1.7 times more Fiber than Almond paste.
• Both Almond paste and Cereals, oats, instant, fortified, with cinnamon and spice, dry offer comparable quantities of Protein per one kilogram.