Comparing Nutrients in 1 pound Almond paste VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Almond paste	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	71.6% 2077kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	8.58% 2.74g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	32.3% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	264% 343g	130g per day for Men 19-50 years
Sugars	227% 164g	223% 162g	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	48% 35g	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	% 34.5g	g per day for Men 19-50 years
Sucrose	NA	% 91g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	69.2% 26.3g	38g per day for Men 19-50 years
Protein	73% 41g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	249% 2241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	234% 3.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	297% 47.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	75.3% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	387% 5.03mg	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	242% 966μg	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	3.53% 3.18mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	78% 780mg	107% 1066mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	160% 1.44mg	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	516% 41.3mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	403% 9.27mg	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	189% 1324mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	48% 1633mg	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	133% 1996mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	81.6% 9mg	11mg per day for Men 19-50 years
Water	1.73% 64g	1.04% 38.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cereals, QUAKER, Instant Oatmeal, Raisin and 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, Raisin and 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, Raisin and Spice, dry:

• 1 pound of Almond paste has 33.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains more Vitamin A, 9.6 times more Vitamin B1, 1.6 times more Vitamin B2, 7.4 times more Vitamin B3, 7.3 times more Vitamin B5, 30.8 times more Vitamin B6 and 2.9 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, Raisin and 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, Raisin and Spice, dry:

• 1 pound of Almond paste has 1.4 times more Copper, 1.6 times more Magnesium and 1.4 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 1.4 times more Calcium, 5.7 times more Iron, 2.4 times more Manganese, 48.9 times more Sodium and 1.3 times more Zinc than Almond paste.
• Both Almond paste and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain similar levels of Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 1.3 times more Energy, 6.9 times more Fat, 4.3 times more Saturated Fat, 4.7 times more Omega 3 and 4.6 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 1.6 times more Carbohydrate than Almond paste.
• Both Almond paste and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Sugars, Fiber and Protein per one pound.