Comparing Nutrients in 1 kilogram Almond paste VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Almond paste	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	158% 4580kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	57.7% 56g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	25% 8g	32g per day for Men 19-50 years
Omega 3	124% 2g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	131% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	586% 762g	130g per day for Men 19-50 years
Sugars	500% 363g	326% 236g	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	255% 97g	38g per day for Men 19-50 years
Protein	161% 90g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	456% 4100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	568% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	155% 7.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	700% 9.1mg	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	455% 1820μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1138% 27.3μg	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	122% 730IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	903% 135mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	172% 1720mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	526% 4.73mg	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	1228% 98mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	286% 1200mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	1076% 24.7mg	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	420% 2940mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	112% 3820mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	248% 27.3mg	11mg per day for Men 19-50 years
Water	3.8% 141g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits:

• 1 kilogram of Almond paste has 5.8 times more Vitamin E than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains more Vitamin A, 8.3 times more Vitamin B1, 1.9 times more Vitamin B2, 6.4 times more Vitamin B3, 6.9 times more Vitamin B5, 25.3 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Almond paste as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 1 kilogram of Almond paste has 4 times more Calcium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains 6.1 times more Iron, 2.9 times more Manganese, 4.1 times more Selenium, 27.2 times more Sodium and 1.8 times more Zinc than Almond paste.
• Both Almond paste and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain similar levels of Copper, Magnesium, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 5 times more Fat, 3.3 times more Saturated Fat, 2.7 times more Omega 3, 2.5 times more Omega 6, 1.5 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains 1.6 times more Carbohydrate and 2 times more Fiber than Almond paste.
• Both Almond paste and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits offer comparable quantities of Energy per one kilogram.