Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Almond paste

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 83.3g
• Almond paste: 65.5g

Almond paste has 1.3 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry having high energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Almond paste?

Macros Ratio

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

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	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	48.5% 63g	24% 31.3g	130g per day for Men 19-50 years
Sugars	41% 29.7g	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	8.85% 6.4g	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	% 6.33g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	12.7% 4.83g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almond paste	Recommended Dietary Allowance
Vitamin A	45.7% 412μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.73mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	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	44.4% 178μg	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	0.65% 0.58mg	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	2.22% 0.33mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almond paste	Recommended Dietary Allowance
Calcium	19.6% 196mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.27mg	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	95% 7.6mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.3mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	34.8% 243mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	24.4% 367mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.19% 7.04g	0.25% 9.22g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Almond paste?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Almond paste:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 12.3 times more Vitamin B1, 2.1 times more Vitamin B2, 9.4 times more Vitamin B3, 9.3 times more Vitamin B5, 39.2 times more Vitamin B6 and 3.7 times more Vitamin B9 than Almond paste.
• While 300 kcal of Almond paste contain 26.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Almond paste:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.7 times more Calcium, 7.2 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 62.2 times more Sodium and 1.7 times more Zinc than Almond paste.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Almond paste contain similar levels of Copper and Magnesium per 300 calories.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Almond paste lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 5.5 times more Fat, 3.7 times more Omega 3 and 3.6 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Almond paste offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide inadequate amounts of Omega 3 and Omega 6