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

Macros Ratio

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

Macro Nutrients

	Almond paste	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	158% 4580kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	124% 2g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	582% 757g	130g per day for Men 19-50 years
Sugars	500% 363g	492% 357g	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	106% 77g	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	% 76g	g per day for Men 19-50 years
Sucrose	NA	% 200g	g per day for Men 19-50 years
Fiber	126% 48g	153% 58g	38g per day for Men 19-50 years
Protein	161% 90g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	549% 4940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	515% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	654% 105mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	854% 11mg	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	533% 2130μg	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	7.78% 7mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	172% 1720mg	235% 2350mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	353% 3.18mg	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	1138% 91mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	888% 20.4mg	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	417% 2920mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	293% 4400mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	180% 20mg	11mg per day for Men 19-50 years
Water	3.8% 141g	2.3% 84.5g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Almond paste has 33.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 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.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A
• Both Almond paste as well as Cereals, QUAKER, Instant Oatmeal, Raisin 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, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 1 kilogram of Almond paste has 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.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 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.
• Both Almond paste and Cereals, QUAKER, Instant Oatmeal, Raisin 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 1.3 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.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 1.6 times more Carbohydrate than Almond paste.
• Both Almond paste and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Sugars, Fiber and Protein per one kilogram.