Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Almond paste	Recommended Dietary Allowance
Energy	11.6% 337kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	2.07% 2g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	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	60.7% 79g	36.8% 48g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.55g	NA	g per day for Men 19-50 years
Fiber	32.6% 12.4g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.16% 0.31mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	10.8% 43μg	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% 0mg	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	0% 0mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Almond paste	Recommended Dietary Allowance
Calcium	5.6% 56mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	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	33% 2.63mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	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	53.6% 375mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Almond paste:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 3.4 times more Vitamin B1, 4.4 times more Vitamin B3, 2.7 times more Vitamin B5, 4.7 times more Vitamin B6 and more Vitamin K than Almond paste.
• While Almond paste contains 4.6 times more Vitamin B2, 1.7 times more Vitamin B9 and more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Almond paste:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.6 times more Iron, 2.9 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Potassium and 2 times more Zinc than Almond paste.
• While Almond paste contains 3.1 times more Calcium and 1.5 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Almond paste have similar amounts of Copper and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.7 times more Carbohydrate, 2.6 times more Fiber and 1.3 times more Protein than Almond paste.
• While Almond paste contains 1.4 times more Energy, 13.8 times more Fat, 6.4 times more Saturated Fat, 2.6 times more Omega 3, 4.9 times more Omega 6 and 38.6 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.