Comparing Nutrients in 7 ounces Almond paste VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Almond paste	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	31.3% 909kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	116% 150g	130g per day for Men 19-50 years
Sugars	99% 72g	98% 70.7g	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	21% 15.3g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 39.7g	g per day for Men 19-50 years
Fiber	25% 9.53g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	32% 18g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 980μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	169% 2.2mg	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	36.2% 145μg	106% 423μg	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	0.22% 0.2mg	1.54% 1.4mg	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	179% 27mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	34% 341mg	46.6% 466mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	70% 0.63mg	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	39.7% 3.18mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	176% 4.05mg	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	73% 512mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	58.2% 873mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.45% 16.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 7 ounces of Almond paste have 33.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 9.6 times more Vitamin B1, 1.6 times more Vitamin B2, 7.4 times more Vitamin B3, 7.3 times more Vitamin B5, 30.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Almond paste.
• 7 ounces of Almond paste have insufficient amounts of Vitamin A
• Both Almond paste as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 7 ounces of Almond paste have 1.4 times more Copper, 1.6 times more Magnesium and 1.4 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.4 times more Calcium, 5.7 times more Iron, 2.4 times more Manganese, 48.9 times more Sodium and 1.3 times more Zinc than Almond paste.
• Both Almond paste and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain similar levels of Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 1.3 times more Energy, 6.9 times more Fat, 4.3 times more Saturated Fat, 4.7 times more Omega 3 and 4.6 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.6 times more Carbohydrate than Almond paste.
• Both Almond paste and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Sugars, Fiber and Protein per seven ounces.