Comparing Nutrients in 14 ounces Chocolate Syrup VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Chocolate Syrup	3%	4%	93%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Chocolate Syrup	Blanched Almonds	Recommended Dietary Allowance
Energy	38% 1107kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	4.62% 4.5g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 258g	57% 74g	130g per day for Men 19-50 years
Sugars	272% 197g	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	27% 10.3g	103% 39.3g	38g per day for Men 19-50 years
Protein	15% 8.33g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Chocolate Syrup	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.03% 0.052mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	35% 0.46mg	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	2% 7.94μg	48.6% 194μg	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	0.88% 0.79mg	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	0.53% 0.079mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Syrup	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	226% 2.03mg	453% 4.08mg	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	105% 8.37mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chocolate Syrup vs Blanched Almonds:

• Blanched Almonds contain 21.2 times more Vitamin B1, 14.2 times more Vitamin B2, 10.9 times more Vitamin B3, 24.2 times more Vitamin B5, 19.2 times more Vitamin B6, 24.5 times more Vitamin B9 and 1187.5 times more Vitamin E than Chocolate Syrup.
• Both Chocolate Syrup as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Chocolate Syrup vs Blanched Almonds:

• Chocolate Syrup has 3.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 16.9 times more Calcium, 2 times more Copper, 1.6 times more Iron, 4.1 times more Magnesium, 4.8 times more Manganese, 3.7 times more Phosphorus, 2.9 times more Potassium, 2.3 times more Selenium and 4.1 times more Zinc than Chocolate Syrup.

Comparison of macro-nutrients per 14 ounces:

• Chocolate Syrup has 3.5 times more Carbohydrate and 10.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Energy, 46.5 times more Fat, 7.6 times more Saturated Fat, 515.2 times more Omega 6, 3.8 times more Fiber and 10.2 times more Protein than Chocolate Syrup.
• Both Chocolate Syrup as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.