Comparing Nutrients in 1 kilogram Almond paste VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Almond paste	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	158% 4580kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	52.8% 51.2g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	105% 33.5g	32g per day for Men 19-50 years
Omega 3	124% 2g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	658% 855g	130g per day for Men 19-50 years
Sugars	500% 363g	611% 443g	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	126% 48g	65.8% 25g	38g per day for Men 19-50 years
Protein	161% 90g	78.4% 44g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	1345% 16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	1402% 18.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	1342% 215mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	1645% 21.4mg	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	3888% 15550μg	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	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	172% 1720mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	123% 1.1mg	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	2428% 194mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	325% 7.47mg	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	239% 1670mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	503% 7540mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	1469% 162mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cereals ready-to-eat, QUAKER, CAP per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Cereals ready-to-eat, QUAKER, CAP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Cereals ready-to-eat, QUAKER, CAP:

• 1 kilogram of Almond paste has 21.8 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• While 1 kg of Cereals ready-to-eat, QUAKER, CAP contains 19.7 times more Vitamin B1, 4.4 times more Vitamin B2, 15.1 times more Vitamin B3, 1.3 times more Vitamin B5, 59.4 times more Vitamin B6 and 21.3 times more Vitamin B9 than Almond paste.
• Both Almond paste as well as Cereals ready-to-eat, QUAKER, CAP 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 ready-to-eat, QUAKER, CAP:

• 1 kilogram of Almond paste has 15.6 times more Calcium, 4.1 times more Copper, 2.4 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While 1 kg of Cereals ready-to-eat, QUAKER, CAP contains 12.1 times more Iron, 1.5 times more Selenium, 83.8 times more Sodium and 10.9 times more Zinc than Almond paste.
• Both Almond paste and Cereals ready-to-eat, QUAKER, CAP contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 5.4 times more Fat, 7.7 times more Omega 3, 7.7 times more Omega 6, 1.9 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While 1 kg of Cereals ready-to-eat, QUAKER, CAP contains 1.3 times more Saturated Fat and 1.8 times more Carbohydrate than Almond paste.
• Both Almond paste and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Energy and Sugars per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3