Comparing Nutrients in 5 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS 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% 490kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	381% 6.1g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	71.7% 93g	52% 67.8g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	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	0.41% 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	% 0.58g	NA	g per day for Men 19-50 years
Sucrose	% 1.33g	NA	g per day for Men 19-50 years
Fiber	75.7% 28.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	40.4% 22.7g	22.8% 12.8g	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	80.2% 0.96mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	18.8% 75μg	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	3.78% 3.4mg	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	8.5% 1.28mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	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	13.5% 135mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	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	71.4% 5.7mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	75.7% 530mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	19.5% 292mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.28g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL vs Almond paste:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 8.3 times more Vitamin B1, 3.4 times more Vitamin B3, 5.5 times more Vitamin B5, 26.6 times more Vitamin B6, 24 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 3.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 15 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Almond paste:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.7 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 4.2 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 21 times more Selenium, 22.9 times more Sodium and 2.6 times more Zinc than Almond paste.
• While Almond paste contains 1.8 times more Calcium than Cereals ready-to-eat, UNCLE SAM CEREAL.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 21.6 times more Omega 3, 1.4 times more Carbohydrate, 4.2 times more Fiber and 1.8 times more Protein than Almond paste.
• While Almond paste contains 1.3 times more Energy, 2.4 times more Fat, 2.8 times more Saturated Fat, 3.3 times more Omega 6 and 23.2 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.