Comparing Nutrients in 1 pound Cereals ready-to-eat, granola, homemade VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Almond paste	Recommended Dietary Allowance
Energy	76.5% 2218kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	173% 2.77g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	192% 32.6g	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	188% 244g	167% 217g	130g per day for Men 19-50 years
Sugars	124% 90g	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	106% 40.4g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	111% 62g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Almond paste	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.6% 12.4mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	95% 381μg	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	6.05% 5.44mg	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	336% 50.3mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Almond paste	Recommended Dietary Allowance
Calcium	34.5% 345mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	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	224% 18mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	788% 18mg	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	279% 1955mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, granola, homemade 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 ready-to-eat, granola, homemade vs Almond paste:

• 1 pound of Cereals ready-to-eat, granola, homemade has 6.7 times more Vitamin B1, 1.9 times more Vitamin B3, 6.7 times more Vitamin B5, 10.3 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Cereals ready-to-eat, granola, homemade and Almond paste provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, granola, homemade vs Almond paste:

• 1 pound of Cereals ready-to-eat, granola, homemade has 1.4 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 4.7 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 6 times more Selenium and 2.8 times more Zinc than Almond paste.
• While 1 lb of Almond paste contains 2.3 times more Calcium than Cereals ready-to-eat, granola, homemade.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, granola, homemade has 1.5 times more Saturated Fat, 3.1 times more Omega 3, 1.3 times more Omega 6, 1.9 times more Fiber and 1.5 times more Protein than Almond paste.
• While 1 lb of Almond paste contains 1.8 times more Sugars than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Almond paste offer comparable quantities of Energy, Fat and Carbohydrate per one pound.