Comparing Nutrients in 7 ounces Almond paste VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%

Macro Nutrients

	Almond paste	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Energy	31.3% 909kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	65% 11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	114% 148g	130g per day for Men 19-50 years
Sugars	99% 72g	5.47% 3.97g	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	25% 9.53g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	32% 18g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	63.3% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	67% 0.87mg	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	24.3% 97μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	179% 27mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Calcium	34% 341mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	NA	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	73% 512mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, 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, Whole Wheat Natural Cereal, dry:

• 7 ounces of Almond paste have 3 times more Vitamin B2, 1.5 times more Vitamin B9 and 14.4 times more Vitamin E than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 5.9 times more Vitamin B1, 3.6 times more Vitamin B3 and 12.2 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• 7 ounces of Almond paste have 3.9 times more Calcium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 2.1 times more Iron, 1.6 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Zinc than Almond paste.
• Both Almond paste and Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 1.4 times more Energy, 13.9 times more Fat, 6.3 times more Saturated Fat and 18.1 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 1.6 times more Carbohydrate, 2.1 times more Fiber and 1.3 times more Protein than Almond paste.