Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Almond paste	Recommended Dietary Allowance
Energy	16.7% 485kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	NA	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	NA	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	52% 67.8g	130g per day for Men 19-50 years
Sugars	1.4% 1g	71% 51.4g	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	17% 6.52g	18% 6.8g	38g per day for Men 19-50 years
Protein	25% 14g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	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	100% 1.2mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.7% 1.05mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.5% 12.7mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	3.93% 0.051mg	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	66.3% 265μg	26% 103μg	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	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Almond paste	Recommended Dietary Allowance
Calcium	62.5% 625mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	NA	71.5% 0.64mg	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	745% 59.6mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	NA	52.8% 1.2mg	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	16% 112mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	171% 2559mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Almond paste:

• 5 ounces of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 10.4 times more Vitamin B1, 1.8 times more Vitamin B2, 6.3 times more Vitamin B3, 4.2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Almond paste.
• While 5 oz of Almond paste contain 123.1 times more Vitamin E than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• 5 ounces of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Almond paste:

• 5 ounces of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 2.6 times more Calcium, 26.3 times more Iron and 200.6 times more Sodium than Almond paste.
• While 5 oz of Almond paste contain 4.1 times more Magnesium, 3.3 times more Phosphorus, 1.8 times more Potassium and 3.1 times more Zinc than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 1.6 times more Carbohydrate than Almond paste.
• While 5 oz of Almond paste contain 1.3 times more Energy, 17.6 times more Fat, 11.4 times more Saturated Fat and 51.1 times more Sugars than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry and Almond paste offer comparable quantities of Fiber and Protein per five ounces.