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

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Almond paste	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	158% 4580kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	49.8% 48.3g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	27.3% 8.73g	32g per day for Men 19-50 years
Omega 3	124% 2g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	85.4% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	598% 778g	130g per day for Men 19-50 years
Sugars	500% 363g	230% 167g	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	218% 83g	38g per day for Men 19-50 years
Protein	161% 90g	203% 114g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	396% 3560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	569% 6.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	654% 8.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	598% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	677% 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	1805% 7220μg	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	128% 115mg	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	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	172% 1720mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	527% 4.74mg	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	3663% 293mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	274% 1150mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	1322% 30.4mg	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	530% 3710mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	105% 3570mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	125% 69μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	231% 3470mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	653% 71.8mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.74% 27.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Cereals ready-to-eat, QUAKER, Oatmeal Squares 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, Oatmeal Squares:

• 1 kilogram of Almond paste has 2.8 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 1 kg of Cereals ready-to-eat, QUAKER, Oatmeal Squares contains more Vitamin A, 8.3 times more Vitamin B1, 2.1 times more Vitamin B2, 6.7 times more Vitamin B3, 24.4 times more Vitamin B6, 9.9 times more Vitamin B9 and 115 times more Vitamin C than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Almond paste as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 1 kg of Cereals ready-to-eat, QUAKER, Oatmeal Squares contains 18.3 times more Iron, 3.6 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Selenium, 38.6 times more Sodium and 4.9 times more Zinc than Almond paste.
• Both Almond paste and Cereals ready-to-eat, QUAKER, Oatmeal Squares contain similar levels of Calcium, Copper, Magnesium 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 times more Saturated Fat, 2.9 times more Omega 3, 3.8 times more Omega 6 and 2.2 times more Sugars than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 1 kg of Cereals ready-to-eat, QUAKER, Oatmeal Squares contains 1.6 times more Carbohydrate, 1.7 times more Fiber and 1.3 times more Protein than Almond paste.