Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Almond paste

Macros Ratio

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

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almond paste	Recommended Dietary Allowance
Energy	12.4% 360kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.2% 75.7g	36.8% 48g	130g per day for Men 19-50 years
Sugars	49% 35.7g	50% 36.3g	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	10.6% 7.7g	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	% 7.6g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almond paste	Recommended Dietary Allowance
Vitamin A	55% 494μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	2.77% 0.036mg	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	53.3% 213μg	18.3% 73μg	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	0.78% 0.7mg	0.11% 0.1mg	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	2.67% 0.4mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almond paste	Recommended Dietary Allowance
Calcium	23.5% 235mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	50.4% 0.45mg	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	114% 9.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	37.2% 0.86mg	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	41.7% 292mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.23% 8.45g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 100 g of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Almond paste:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 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.
• While 100 g of Almond paste contain 33.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 100 grams of Almond paste have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Almond paste:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 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.
• While 100 g of Almond paste contain 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.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Almond paste contain similar levels of Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.6 times more Carbohydrate and 1.2 times more Fiber than Almond paste.
• While 100 g of Almond paste contain 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.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Almond paste offer comparable quantities of Sugars and Protein per 100 grams.