Comparing Nutrients in 300 calories Cereals ready-to-eat, FAMILIA VS Almond paste

Weight per 300 calories

• Cereals ready-to-eat, FAMILIA: 77.3g
• 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 ready-to-eat, FAMILIA or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.02% 4.87g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	4.45% 0.071g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.04% 1.2g	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	44% 57g	24% 31.3g	130g per day for Men 19-50 years
Sugars	24.7% 18g	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	NA	NA	g per day for Men 19-50 years
Fiber	17.3% 6.57g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	13% 7.35g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Almond paste	Recommended Dietary Allowance
Vitamin A	0.086% 0.77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	3.1% 12.4μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.34% 0.22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.52% 0.46mg	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	5.98% 0.9mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Almond paste	Recommended Dietary Allowance
Calcium	13.4% 134mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	27% 2.15mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	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	37.2% 261mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	24.3% 13.4μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.2mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.04% 1.47g	0.25% 9.22g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, FAMILIA VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, FAMILIA or Almond paste?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, FAMILIA vs Almond paste:

• 300 calories of Cereals ready-to-eat, FAMILIA have 4.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin B12 than Almond paste.
• While 300 kcal of Almond paste contain 3.9 times more Vitamin B9 and 9.9 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• 300 calories of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin B9 and Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B12
• Both Cereals ready-to-eat, FAMILIA as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, FAMILIA vs Almond paste:

• 300 calories of Cereals ready-to-eat, FAMILIA have 2.1 times more Iron, 2.9 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Potassium, 4.9 times more Selenium and 1.5 times more Zinc than Almond paste.
• Both Cereals ready-to-eat, FAMILIA and Almond paste contain similar levels of Calcium and Copper per 300 calories.
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, FAMILIA have 1.8 times more Carbohydrate, 2.1 times more Fiber and 1.2 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 3.7 times more Fat, 1.8 times more Omega 3, 3.1 times more Omega 6 and 1.3 times more Sugars than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Almond paste offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, FAMILIA provide inadequate amounts of Omega 3