Comparing Nutrients in 1 kilogram Almond paste VS Cereals ready-to-eat, wheat, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Almond paste	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	158% 4580kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	124% 2g	NA	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	612% 796g	130g per day for Men 19-50 years
Sugars	500% 363g	NA	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	116% 44g	38g per day for Men 19-50 years
Protein	161% 90g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	2167% 26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	1385% 18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	2206% 353mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	104% 5.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	131% 1.7mg	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	80% 320μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	903% 135mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	172% 1720mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	454% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.75% 270μg	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	3963% 317mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	763% 17.6mg	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	507% 3550mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	102% 3480mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	2238% 1231μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cereals ready-to-eat, wheat, puffed, fortified per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Cereals ready-to-eat, wheat, puffed, fortified 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, puffed, fortified:

• 1 kilogram of Almond paste has 2.3 times more Vitamin B9 than Cereals ready-to-eat, wheat, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, wheat, puffed, fortified contains 31.7 times more Vitamin B1, 4.3 times more Vitamin B2, 24.8 times more Vitamin B3, 4.6 times more Vitamin B5 and 4.7 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Cereals ready-to-eat, wheat, puffed, fortified:

• 1 kilogram of Almond paste has 6.1 times more Calcium than Cereals ready-to-eat, wheat, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, wheat, puffed, fortified contains 19.8 times more Iron, 2.1 times more Manganese, 1.4 times more Phosphorus, 29.3 times more Selenium and 1.6 times more Zinc than Almond paste.
• Both Almond paste and Cereals ready-to-eat, wheat, puffed, fortified contain similar levels of Copper, Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.3 times more Energy, 23.1 times more Fat and 13.1 times more Saturated Fat than Cereals ready-to-eat, wheat, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, wheat, puffed, fortified contains 1.7 times more Carbohydrate and 1.6 times more Protein than Almond paste.
• Both Almond paste and Cereals ready-to-eat, wheat, puffed, fortified offer comparable quantities of Fiber per one kilogram.