Comparing Nutrients in 1 kilogram POST, GRAPE-NUTS Flakes VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Almond paste	8%	52%	40%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Almond paste	Recommended Dietary Allowance
Energy	130% 3760kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	80.7% 13.7g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	631% 820g	368% 478g	130g per day for Men 19-50 years
Sugars	210% 152g	500% 363g	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	268% 102g	126% 48g	38g per day for Men 19-50 years
Protein	168% 94g	161% 90g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Almond paste	Recommended Dietary Allowance
Vitamin A	861% 7750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1075% 172mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	27.7% 0.36mg	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	1725% 6900μg	183% 730μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2167% 52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	230% 1380IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54% 8.1mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Almond paste	Recommended Dietary Allowance
Calcium	36% 360mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	504% 4.54mg	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	3488% 279mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	NA	372% 8.56mg	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	400% 2800mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	99% 3360mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	869% 478μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	313% 4700mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	709% 78mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.89% 33g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: POST, GRAPE-NUTS Flakes VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of POST, GRAPE-NUTS Flakes versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of POST, GRAPE-NUTS Flakes vs Almond paste:

• 1 kilogram of POST, GRAPE-NUTS Flakes has more Vitamin A, 15.9 times more Vitamin B1, 3.6 times more Vitamin B2, 12.1 times more Vitamin B3, 47.2 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 16.7 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Almond paste have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for POST, GRAPE-NUTS Flakes vs Almond paste:

• 1 kilogram of POST, GRAPE-NUTS Flakes has 17.4 times more Iron, 11.4 times more Selenium, 52.2 times more Sodium and 5.3 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 4.8 times more Calcium, 1.5 times more Copper and 1.3 times more Magnesium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Almond paste contain similar levels of Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of POST, GRAPE-NUTS Flakes has 1.7 times more Carbohydrate and 2.1 times more Fiber than Almond paste.
• While 1 kg of Almond paste contains 7.5 times more Fat, 5.3 times more Saturated Fat, 1.6 times more Omega 3, 4.1 times more Omega 6 and 2.4 times more Sugars than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Almond paste offer comparable quantities of Energy and Protein per one kilogram.