Comparing Nutrients in 100 grams 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	15.8% 458kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	32.8% 5.58g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	50% 36.3g	49% 35.7g	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	10.6% 7.7g	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	% 7.6g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	16% 9g	16.3% 9.1g	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	55% 494μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	85.4% 1.1mg	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	18.3% 73μg	53.3% 213μg	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	0.11% 0.1mg	0.78% 0.7mg	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	90% 13.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.3μg	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	17% 172mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	35.3% 0.32mg	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	20% 1.6mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	89% 2.04mg	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	37% 258mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	18% 1.98mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.23% 8.45g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Almond paste versus 100 g 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 100 grams of Almond paste vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 100 grams of Almond paste have 33.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 100 g 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.
• 100 grams 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 100 grams.

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

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.