Comparing Nutrients in 500 calories Almond paste VS Cereals ready-to-eat, ALPEN

Weight per 500 calories

• Almond paste: 109g
• Cereals ready-to-eat, ALPEN: 142g

Almond paste has 1.3 times more energy per 100g than Cereals ready-to-eat, ALPEN. It has very high energy density when compared to other foods. Cereals ready-to-eat, ALPEN having high energy density.

Discover which food has more nutrients per 500 calories - Almond paste or Cereals ready-to-eat, ALPEN?

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Almond paste	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	7.35% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	82.7% 108g	130g per day for Men 19-50 years
Sugars	54.6% 39.6g	39% 28.4g	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	13.8% 5.24g	34% 13g	38g per day for Men 19-50 years
Protein	17.5% 9.83g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.46% 0.09mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.8% 0.45mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.47% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.02% 0.039mg	30.6% 0.4mg	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	10.7% 42.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.1% 0.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.12% 0.11mg	13.7% 12.4mg	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	4.83% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.96% 3.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	18.8% 188mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	47.3% 0.43mg	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	53.3% 4.26mg	8mg per day for Men 19-50 years
Magnesium	33.8% 142mg	31.8% 134mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	NA	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	75.3% 527mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	8.34% 4.6μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.83mg	2.56% 38.4mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	38.7% 4.26mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.28% 10.5g	3700g per day for Men 19-50 years

Almond Paste VS Cereals Ready-to-eat, ALPEN Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almond paste or Cereals ready-to-eat, ALPEN?

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

• 500 calories of Almond paste have 1.9 times more Vitamin B9 and 20.4 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• While 500 kcal of Cereals ready-to-eat, ALPEN contain 6.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 10.1 times more Vitamin B6 and 113.2 times more Vitamin C than Almond paste.
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C
• 500 calories of Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin E
• Both Almond paste as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Almond paste vs Cereals ready-to-eat, ALPEN:

• 500 kcal of Cereals ready-to-eat, ALPEN contain 2.4 times more Iron, 1.9 times more Phosphorus, 1.7 times more Potassium, 5.4 times more Selenium and 2.6 times more Zinc than Almond paste.
• Both Almond paste and Cereals ready-to-eat, ALPEN contain similar levels of Calcium, Copper and Magnesium per 500 calories.
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almond paste have 6.5 times more Fat, 3.5 times more Omega 3, 4.9 times more Omega 6 and 1.4 times more Sugars than Cereals ready-to-eat, ALPEN.
• While 500 kcal of Cereals ready-to-eat, ALPEN contain 2.1 times more Carbohydrate, 2.5 times more Fiber and 1.6 times more Protein than Almond paste.
• Both Almond paste and Cereals ready-to-eat, ALPEN offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, ALPEN provide inadequate amounts of Omega 3 and Omega 6