Comparing Nutrients in 5 ounces Cereals ready-to-eat, granola, homemade VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Almond paste	Recommended Dietary Allowance
Energy	24% 693kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.5g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	54% 0.87g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	60% 10g	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	58.7% 76.4g	52% 67.8g	130g per day for Men 19-50 years
Sugars	38.7% 28g	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	33% 12.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Almond paste	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.7% 0.78mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	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	29.8% 119μg	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	1.9% 1.7mg	0.16% 0.14mg	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	105% 15.7mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Almond paste	Recommended Dietary Allowance
Calcium	10.8% 108mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	70% 5.6mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	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	87.3% 611mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	53.7% 5.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.22% 8.28g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, granola, homemade 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 ready-to-eat, granola, homemade vs Almond paste:

• 5 ounces of Cereals ready-to-eat, granola, homemade have 6.7 times more Vitamin B1, 1.9 times more Vitamin B3, 6.7 times more Vitamin B5, 10.3 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Cereals ready-to-eat, granola, homemade and Almond paste provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, granola, homemade vs Almond paste:

• 5 ounces of Cereals ready-to-eat, granola, homemade have 1.4 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 4.7 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 6 times more Selenium and 2.8 times more Zinc than Almond paste.
• While 5 oz of Almond paste contain 2.3 times more Calcium than Cereals ready-to-eat, granola, homemade.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, granola, homemade have 1.5 times more Saturated Fat, 3.1 times more Omega 3, 1.3 times more Omega 6, 1.9 times more Fiber and 1.5 times more Protein than Almond paste.
• While 5 oz of Almond paste contain 1.8 times more Sugars than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Almond paste offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.