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

Macros Ratio

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

Macro Nutrients

	Almond paste	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	15.8% 458kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	32.8% 5.58g	7.26% 1.23g	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	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	50% 36.3g	1.24% 0.9g	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	12.6% 4.8g	32.6% 12.4g	38g per day for Men 19-50 years
Protein	16% 9g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	10.8% 0.14mg	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	10% 40μg	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% 0mg	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	4.33% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	17% 172mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	37% 0.33mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	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	37% 258mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 100 g

Compare the macro and micronutrient content in 100 g of Almond paste versus 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Almond paste have 4.6 times more Vitamin B2, 1.8 times more Vitamin B9 and 20.8 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 3.5 times more Vitamin B1, 4 times more Vitamin B3, 7.1 times more Vitamin B5 and 3.9 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of Almond paste have 3 times more Calcium and 1.4 times more Copper than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.6 times more Iron, 1.5 times more Phosphorus, 1.4 times more Selenium and 2.1 times more Zinc than Almond paste.
• Both Almond paste and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Magnesium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Almond paste have 1.3 times more Energy, 13.2 times more Fat, 6.6 times more Saturated Fat, 3.2 times more Omega 3, 4.5 times more Omega 6 and 40.3 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.7 times more Carbohydrate, 2.6 times more Fiber and 1.3 times more Protein than Almond paste.