Comparing Nutrients in 1 pound Almond paste VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Almond paste	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	71.6% 2077kcal	55% 1592kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	284% 369g	130g per day for Men 19-50 years
Sugars	227% 164g	5.63% 4.1g	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	57.3% 21.8g	148% 56.2g	38g per day for Men 19-50 years
Protein	73% 41g	96% 53.5g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	72.7% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	49% 0.64mg	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	45.4% 181μg	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% 0mg	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	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	78% 780mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	168% 1.5mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	144% 603mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	NA	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	249% 1742mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	51.6% 1755mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	126% 14mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond paste versus 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond paste vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 1 pound of Almond paste has 4.6 times more Vitamin B2, 1.8 times more Vitamin B9 and 20.8 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 3.5 times more Vitamin B1, 4 times more Vitamin B3, 7.1 times more Vitamin B5 and 3.9 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Almond paste vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 1 pound of Almond paste has 3 times more Calcium and 1.4 times more Copper than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 1.6 times more Iron, 1.5 times more Phosphorus, 1.4 times more Selenium and 2.1 times more Zinc than Almond paste.
• Both Almond paste and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Magnesium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 1.3 times more Energy, 13.2 times more Fat, 6.6 times more Saturated Fat, 3.2 times more Omega 3, 4.5 times more Omega 6 and 40.3 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 1.7 times more Carbohydrate, 2.6 times more Fiber and 1.3 times more Protein than Almond paste.