Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Almond paste	Recommended Dietary Allowance
Energy	57.4% 1665kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	NA	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	NA	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	234% 304g	167% 217g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	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	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	117% 44.5g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	130% 72.6g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	36.3% 145μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.2% 2.13mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Almond paste	Recommended Dietary Allowance
Calcium	23.6% 236mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	NA	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	238% 19mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	160% 671mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	NA	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	307% 2150mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	NA	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	1.08% 40g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal Organic, Regular 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, QUAKER, Instant Oatmeal Organic, Regular vs Almond paste:

• 1 pound of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 8.9 times more Vitamin B1 and 3.3 times more Vitamin B6 than Almond paste.
• While 1 lb of Almond paste contains 3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B9 and 28.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Almond paste:

• 1 pound of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 2.6 times more Iron, 1.8 times more Phosphorus and 2.1 times more Zinc than Almond paste.
• While 1 lb of Almond paste contains 3.3 times more Calcium than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Almond paste contain similar levels of Magnesium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 1.4 times more Carbohydrate, 2 times more Fiber and 1.8 times more Protein than Almond paste.
• While 1 lb of Almond paste contains 4.4 times more Fat, 2.4 times more Saturated Fat and 36.3 times more Sugars than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Almond paste offer comparable quantities of Energy per one pound.