Comparing Nutrients in 500 calories Cereals ready-to-eat, UNCLE SAM CEREAL VS Almond paste

Weight per 500 calories

• Cereals ready-to-eat, UNCLE SAM CEREAL: 145g
• Almond paste: 109g

Almond paste has 1.3 times more energy per unit of mass than Cereals ready-to-eat, UNCLE SAM CEREAL, which is very high in comparison to other foods. Cereals ready-to-eat, UNCLE SAM CEREAL having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	389% 6.2g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	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	73% 95g	40% 52g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	0.42% 0.3g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	77% 29.3g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	41.2% 23g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	81.8% 0.98mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.94mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	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	19% 76.6μg	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	3.85% 3.47mg	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	8.67% 1.3mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Almond paste	Recommended Dietary Allowance
Calcium	13.7% 137mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	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	72.8% 5.82mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	227% 5.2mg	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	77.2% 540mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	232% 128μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL vs Almond paste:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 11 times more Vitamin B1, 4.5 times more Vitamin B3, 7.3 times more Vitamin B5 and 35.2 times more Vitamin B6 than Almond paste.
• While Almond paste contains 2.5 times more Vitamin B2 and 11.4 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Almond paste have similar amounts of Vitamin B9 per 500 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL vs Almond paste:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 2.2 times more Copper, 3.3 times more Iron, 2.1 times more Magnesium, 5.6 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Potassium, 27.8 times more Selenium, 30.3 times more Sodium and 3.5 times more Zinc than Almond paste.
• While Almond paste contains 1.4 times more Calcium than Cereals ready-to-eat, UNCLE SAM CEREAL.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 28.6 times more Omega 3, 1.8 times more Carbohydrate, 5.6 times more Fiber and 2.4 times more Protein than Almond paste.
• While Almond paste contains 1.8 times more Fat, 2.1 times more Saturated Fat, 2.5 times more Omega 6 and 17.6 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Almond paste have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.