Comparing Nutrients in 500 calories Almond paste VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 500 calories

• Almond paste: 109g
• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 139g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	3.65% 0.058g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	81% 105g	130g per day for Men 19-50 years
Sugars	54.6% 39.6g	68.3% 49.5g	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	14.8% 10.7g	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	% 10.6g	g per day for Men 19-50 years
Sucrose	NA	% 27.8g	g per day for Men 19-50 years
Fiber	13.8% 5.24g	21% 8.06g	38g per day for Men 19-50 years
Protein	17.5% 9.83g	22.6% 12.7g	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	76.2% 686μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.46% 0.09mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.8% 0.45mg	71.6% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.47% 0.12mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.02% 0.039mg	119% 1.54mg	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	20% 79.7μg	74% 296μg	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	0.12% 0.11mg	1.1% 0.97mg	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	99% 14.8mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.66% 3.2μg	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	18.8% 188mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	49% 0.44mg	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	22% 1.75mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	33.8% 142mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	123% 2.84mg	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	40.2% 282mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	8.34% 4.6μg	7.32% 4.03μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.83mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.32% 11.7g	3700g per day for Men 19-50 years

Almond Paste VS Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almond paste or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Lets compare vitamin content per 500 calories of Almond paste vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 500 calories of Almond paste have 26.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 500 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.
• 500 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• 500 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 500 calories.

Comparing minerals per 500 calories for Almond paste vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 500 calories of Almond paste have 1.2 times more Magnesium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 500 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 500 calories.
• Both Almond paste as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide inadequate amounts of Omega 3 and Omega 6