Comparing Nutrients in 1 pound Almond paste VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Almond paste	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	71.6% 2077kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	45.4% 7.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	260% 338g	130g per day for Men 19-50 years
Sugars	227% 164g	132% 96g	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	1.25% 0.91g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 93g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	98% 37g	38g per day for Men 19-50 years
Protein	73% 41g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	222% 1996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	284% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	301% 3.9mg	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	82.8% 331μg	217% 866μg	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	0.5% 0.45mg	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	409% 61.4mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	78% 780mg	104% 1039mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	174% 1.56mg	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	91% 7.26mg	471% 37.7mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	550% 12.7mg	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	167% 1170mg	229% 1601mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	40.4% 1374mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	126% 1887mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond paste versus 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond paste vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 1 pound of Almond paste has 27.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains more Vitamin A, 8.7 times more Vitamin B1, 2 times more Vitamin B2, 6.5 times more Vitamin B3, 8.3 times more Vitamin B5, 23.9 times more Vitamin B6 and 2.6 times more Vitamin B9 than Almond paste.
• 1 pound of Almond paste have insufficient amounts of Vitamin A
• Both Almond paste as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Almond paste vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 1 pound of Almond paste has 1.3 times more Copper, 1.3 times more Magnesium and 1.4 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 1.3 times more Calcium, 5.2 times more Iron, 3.3 times more Manganese, 1.4 times more Phosphorus, 46.2 times more Sodium and 1.8 times more Zinc than Almond paste.
• Both Almond paste and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 1.2 times more Energy, 5.4 times more Fat, 3.3 times more Saturated Fat, 3.2 times more Omega 3, 3.3 times more Omega 6 and 1.7 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 1.6 times more Carbohydrate and 1.7 times more Fiber than Almond paste.
• Both Almond paste and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry offer comparable quantities of Protein per one pound.