Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Almond paste

Weight per 500 calories

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 148g
• Almond paste: 109g

Almond paste has 1.4 times more energy per unit of mass than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size, which is very high in comparison to other foods. Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	4.98% 0.08g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	40% 52g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	54.6% 39.6g	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% 21.7g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	28.8% 16g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	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	24.6% 0.29mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	3.02% 0.039mg	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	11% 44.2μg	20% 79.7μg	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	0.12% 0.11mg	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	10.7% 1.6mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.46% 2.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Almond paste	Recommended Dietary Allowance
Calcium	6.5% 65mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	55% 0.5mg	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	71.3% 5.7mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	61% 257mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	NA	40.6% 0.93mg	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	88% 617mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.63g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Almond paste:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 3.3 times more Vitamin B1, 4.9 times more Vitamin B3 and 3 times more Vitamin B6 than Almond paste.
• While Almond paste contains 3.8 times more Vitamin B2, 1.8 times more Vitamin B9 and 9.2 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Almond paste:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 3.3 times more Iron, 1.8 times more Magnesium, 2.2 times more Phosphorus, 1.7 times more Potassium, 2.6 times more Selenium and 2.9 times more Zinc than Almond paste.
• While Almond paste contains 2.9 times more Calcium and more Copper than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2.3 times more Carbohydrate, 4.1 times more Fiber and 1.6 times more Protein than Almond paste.
• While Almond paste contains 10 times more Fat, 4.5 times more Saturated Fat, 2.7 times more Omega 3, 3.5 times more Omega 6 and 35.8 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Almond paste have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.