Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, maple and brown sugar, dry VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almond paste	Recommended Dietary Allowance
Energy	60.4% 1751kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	167% 217g	130g per day for Men 19-50 years
Sugars	189% 137g	227% 164g	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	1.13% 0.82g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 135g	NA	g per day for Men 19-50 years
Fiber	86% 32.7g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	75% 42g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almond paste	Recommended Dietary Allowance
Vitamin A	349% 3139μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.85mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	350% 4.54mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	511% 6.64mg	12.6% 0.16mg	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	168% 671μg	82.8% 331μg	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	0% 0mg	0.5% 0.45mg	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	15.4% 2.3mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almond paste	Recommended Dietary Allowance
Calcium	117% 1170mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	229% 2.06mg	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	587% 47mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	453% 10.4mg	169% 3.9mg	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	198% 1383mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.78% 29g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, maple and brown sugar, dry VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Almond paste:

• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry has more Vitamin A, 13 times more Vitamin B1, 2.4 times more Vitamin B2, 8.3 times more Vitamin B3, 5.5 times more Vitamin B5, 40.7 times more Vitamin B6 and 2 times more Vitamin B9 than Almond paste.
• While 1 lb of Almond paste contains 26.5 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 1 pound of Almond paste have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Almond paste:

• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry has 1.5 times more Calcium, 6.5 times more Iron, 2.7 times more Manganese, 4 times more Selenium and 56.1 times more Sodium than Almond paste.
• While 1 lb of Almond paste contains 1.9 times more Copper and 1.4 times more Magnesium than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Almond paste contain similar levels of Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry has 1.6 times more Carbohydrate and 1.5 times more Fiber than Almond paste.
• While 1 lb of Almond paste contains 5.9 times more Fat, 3.4 times more Saturated Fat, 3.9 times more Omega 3 and 3.6 times more Omega 6 than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Almond paste offer comparable quantities of Energy, Sugars and Protein per one pound.