Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Almond paste

Weight per 300 calories

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry: 81g
• Almond paste: 65.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	24% 31.3g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	32.8% 23.7g	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	% 0.16g	NA	g per day for Men 19-50 years
Fiber	8.1% 3.1g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.74% 0.088mg	1.8% 0.024mg	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	24.5% 98μg	12% 48μg	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	0.073% 0.066mg	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	0.59% 0.089mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Almond paste	Recommended Dietary Allowance
Calcium	49% 491mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	33% 0.3mg	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	290% 23mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	NA	24.4% 0.56mg	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	13.3% 93mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	29.5% 16.2μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.68mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.24% 8.84g	0.25% 9.22g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, Regular, 10 Minute Cooking, Dry VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry or Almond paste?

Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Almond paste:

• 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 7.5 times more Vitamin B1, 3.7 times more Vitamin B3, 5.7 times more Vitamin B5, 3.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Almond paste.
• While 300 kcal of Almond paste contain 1.7 times more Vitamin B2 and 99.4 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Almond paste:

• 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 4.4 times more Calcium, 22.1 times more Iron and 5.9 times more Selenium than Almond paste.
• While 300 kcal of Almond paste contain 1.8 times more Copper, 3.9 times more Magnesium, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry lack sufficient amounts of Magnesium and Potassium
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 2 times more Carbohydrate and 1.4 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 14.9 times more Fat, 1.8 times more Omega 3, 6.1 times more Omega 6 and 146.4 times more Sugars than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Almond paste offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide inadequate amounts of Omega 3 and Omega 6