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

Weight per 300 calories

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

Almond paste has 1.3 times more energy per 100g than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry. It has very high energy density when compared to other foods. Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry having high energy density.

Discover which food has more nutrients per 300 calories - Almond paste or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.72g	1.58% 0.5g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.65g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	48.5% 63g	130g per day for Men 19-50 years
Sugars	32.8% 23.7g	41% 29.7g	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	8.85% 6.4g	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	% 6.33g	g per day for Men 19-50 years
Sucrose	NA	% 16.7g	g per day for Men 19-50 years
Fiber	8.27% 3.14g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	13.6% 7.6g	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	45.7% 412μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.48% 0.054mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.82% 0.93mg	54.5% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.074mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.024mg	71% 0.93mg	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	12% 48μg	44.4% 178μg	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	0.073% 0.066mg	0.65% 0.58mg	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	59% 8.87mg	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.6% 1.9μg	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	11.3% 113mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	29.4% 0.27mg	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	13% 1.05mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85mg	16.3% 68.3mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	74% 1.7mg	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	24% 169mg	34.8% 243mg	700mg per day for Men 19-50 years
Potassium	6.05% 206mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	24.4% 367mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.25% 9.22g	0.19% 7.04g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Almond paste have 26.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 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.
• 300 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin E
• 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 300 calories.

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

• 300 calories of Almond paste have 1.2 times more Magnesium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 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 Almond paste and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain similar levels of Copper per 300 calories.
• Both Almond paste as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almond paste have 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.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Almond paste.
• Both Almond paste and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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