Comparing Nutrients in 5 ounces Almond paste VS Cereals, CREAM OF WHEAT, instant, dry

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%

Macro Nutrients

	Almond paste	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Energy	22.4% 649kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	82.3% 107g	130g per day for Men 19-50 years
Sugars	71% 51.4g	0.78% 0.57g	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	% 0.57g	g per day for Men 19-50 years
Fiber	18% 6.8g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	211% 1901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	195% 2.53mg	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	26% 103μg	127% 506μg	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	0.16% 0.14mg	0% 0mg	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	128% 19mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Calcium	24.4% 244mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	34% 0.31mg	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	28.3% 2.27mg	507% 40.5mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	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	52.2% 366mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cereals, CREAM OF WHEAT, instant, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Cereals, CREAM OF WHEAT, instant, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Cereals, CREAM OF WHEAT, instant, dry:

• 5 ounces of Almond paste have 123.1 times more Vitamin E than Cereals, CREAM OF WHEAT, instant, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, instant, dry contain more Vitamin A, 16.3 times more Vitamin B1, 2.9 times more Vitamin B2, 12.6 times more Vitamin B3, 4.2 times more Vitamin B5, 49.6 times more Vitamin B6 and 4.9 times more Vitamin B9 than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin A
• 5 ounces of Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin E
• Both Almond paste as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Cereals, CREAM OF WHEAT, instant, dry:

• 5 ounces of Almond paste have 2.1 times more Copper, 3.8 times more Magnesium, 2.5 times more Phosphorus, 2.7 times more Potassium and 1.5 times more Zinc than Cereals, CREAM OF WHEAT, instant, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, instant, dry contain 2.1 times more Calcium, 17.9 times more Iron, 4.8 times more Selenium and 63.4 times more Sodium than Almond paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.3 times more Energy, 19.8 times more Fat, 11.8 times more Saturated Fat, 2.4 times more Omega 3, 8.1 times more Omega 6, 90.6 times more Sugars and 1.5 times more Fiber than Cereals, CREAM OF WHEAT, instant, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, instant, dry contain 1.6 times more Carbohydrate than Almond paste.
• Both Almond paste and Cereals, CREAM OF WHEAT, instant, dry offer comparable quantities of Protein per five ounces.