Comparing Nutrients in 5 ounces Almond paste VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Almond paste	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	22.4% 649kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	25% 4.3g	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	77.3% 100g	130g per day for Men 19-50 years
Sugars	71% 51.4g	34.2% 25g	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	18% 6.8g	41.8% 16g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	59.5% 536μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	87.2% 1.13mg	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	120% 481μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	148% 3.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	128% 19mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	24.4% 244mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	56.7% 0.51mg	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	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	33% 139mg	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	56.5% 395mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	14.5% 495mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 5 ounces of Almond paste have 8.3 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain more Vitamin A, 7.3 times more Vitamin B1, 1.7 times more Vitamin B2, 6 times more Vitamin B3, 22.2 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Almond paste as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 5 ounces of Almond paste have 3.9 times more Calcium, 1.3 times more Copper and 1.3 times more Magnesium than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 17.5 times more Iron, 7.6 times more Selenium, 26.4 times more Sodium and 1.7 times more Zinc than Almond paste.
• Both Almond paste and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain similar levels of Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 3.2 times more Fat, 2.4 times more Saturated Fat, 1.8 times more Omega 6 and 2.1 times more Sugars than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 2.1 times more Omega 3, 1.5 times more Carbohydrate and 2.3 times more Fiber than Almond paste.
• Both Almond paste and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch offer comparable quantities of Energy and Protein per five ounces.