Comparing Nutrients in 1 kilogram RALSTON Corn Flakes VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Almond paste	8%	52%	40%

Macro Nutrients

	RALSTON Corn Flakes	Almond paste	Recommended Dietary Allowance
Energy	132% 3840kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	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	677% 880g	368% 478g	130g per day for Men 19-50 years
Sugars	108% 78.4g	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	18.5% 13.4g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	71% 27g	126% 48g	38g per day for Men 19-50 years
Protein	105% 59g	161% 90g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Almond paste	Recommended Dietary Allowance
Vitamin A	1090% 9810μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3736% 45mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1338% 17.4mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1315% 210mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1467% 19mg	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	1785% 7140μg	183% 730μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2233% 53.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	722% 650mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	477% 2860IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Almond paste	Recommended Dietary Allowance
Calcium	2% 20mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	2425% 194mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	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	47% 330mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	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: RALSTON Corn Flakes VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of RALSTON Corn 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 RALSTON Corn Flakes vs Almond paste:

• 1 kilogram of RALSTON Corn Flakes has more Vitamin A, 54.7 times more Vitamin B1, 4.2 times more Vitamin B2, 14.8 times more Vitamin B3, 53 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin B12, 650 times more Vitamin C and more Vitamin D than Almond paste.
• While 1 kg of Almond paste contains 677 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 kilogram of RALSTON Corn Flakes have insufficient amounts of Vitamin B5 and Vitamin E
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Almond paste have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for RALSTON Corn Flakes vs Almond paste:

• 1 kilogram of RALSTON Corn Flakes has 12.1 times more Iron and 63.4 times more Sodium than Almond paste.
• While 1 kg of Almond paste contains 86 times more Calcium, 6.1 times more Copper, 18.6 times more Magnesium, 9 times more Manganese, 7.8 times more Phosphorus, 2.9 times more Potassium, 1.9 times more Selenium and 7.4 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 kilogram of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of RALSTON Corn Flakes has 1.8 times more Carbohydrate than Almond paste.
• While 1 kg of Almond paste contains 30.5 times more Fat, 11.6 times more Saturated Fat, 11.7 times more Omega 3, 20.1 times more Omega 6, 4.6 times more Sugars, 1.8 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Almond paste offer comparable quantities of Energy per one kilogram.
• 1 kilogram of RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6