Comparing Nutrients in 7 ounces Cereals ready-to-eat, FAMILIA VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Almond paste	Recommended Dietary Allowance
Energy	26.6% 770kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 146g	73% 95g	130g per day for Men 19-50 years
Sugars	63.5% 46g	99% 72g	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	44.4% 17g	25% 9.53g	38g per day for Men 19-50 years
Protein	33.7% 19g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Almond paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	5.5% 0.071mg	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	7.94% 31.8μg	36.2% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	24% 0.58μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	0.22% 0.2mg	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	15.3% 2.3mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Almond paste	Recommended Dietary Allowance
Calcium	34.3% 343mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	100% 0.9mg	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	69% 5.5mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	150% 629mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	NA	74% 1.7mg	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	96% 669mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, FAMILIA VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, FAMILIA versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, FAMILIA vs Almond paste:

• 7 ounces of Cereals ready-to-eat, FAMILIA have 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 4.6 times more Vitamin B9 and 11.7 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• 7 ounces of Almond paste have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cereals ready-to-eat, FAMILIA as well as Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, FAMILIA vs Almond paste:

• 7 ounces of Cereals ready-to-eat, FAMILIA have 1.7 times more Iron, 2.4 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium, 4.1 times more Selenium and 1.3 times more Zinc than Almond paste.
• Both Cereals ready-to-eat, FAMILIA and Almond paste contain similar levels of Calcium and Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, FAMILIA have 1.5 times more Carbohydrate and 1.8 times more Fiber than Almond paste.
• While 7 oz of Almond paste contain 4.4 times more Fat, 3.7 times more Saturated Fat, 2.2 times more Omega 3, 3.6 times more Omega 6 and 1.6 times more Sugars than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Almond paste offer comparable quantities of Energy and Protein per seven ounces.