Comparing Nutrients in 14 ounces Roasted Almonds VS Syrup, NESTLE, chocolate

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Syrup, NESTLE, chocolate	0%	0%	100%

Macro Nutrients

	Roasted Almonds	Syrup, NESTLE, chocolate	Recommended Dietary Allowance
Energy	82% 2373kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	205% 267g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	328% 238g	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	0.055% 0.04g	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	% 0.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 238g	g per day for Men 19-50 years
Fiber	114% 43.3g	0% 0g	38g per day for Men 19-50 years
Protein	149% 83g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Syrup, NESTLE, chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	2.75% 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	54.6% 218μg	2.98% 12μg	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% 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	632% 95mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Syrup, NESTLE, chocolate	Recommended Dietary Allowance
Calcium	106% 1064mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	136% 1.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.55% 102μg	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	185% 15mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	53% 1.22mg	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	267% 1869mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	39.7% 595mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Syrup, NESTLE, chocolate per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Syrup, NESTLE, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Syrup, NESTLE, chocolate:

• 14 ounces of Roasted Almonds have 12.8 times more Vitamin B1, 38.6 times more Vitamin B2, 21 times more Vitamin B3, 16.1 times more Vitamin B5, 15.1 times more Vitamin B6, 18.3 times more Vitamin B9 and 2390 times more Vitamin E than Syrup, NESTLE, chocolate.
• 14 ounces of Syrup, NESTLE, chocolate have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Syrup, NESTLE, chocolate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Syrup, NESTLE, chocolate:

• 14 ounces of Roasted Almonds have more Calcium, 3.6 times more Copper, more Iron, 7 times more Magnesium, 7.2 times more Manganese, 8.1 times more Phosphorus, 5.8 times more Potassium, 1.3 times more Selenium and 6 times more Zinc than Syrup, NESTLE, chocolate.
• While 14 oz of Syrup, NESTLE, chocolate contain 50 times more Sodium than Dry Roasted Almonds.
• 14 ounces of Syrup, NESTLE, chocolate lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 2.2 times more Energy, more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• While 14 oz of Syrup, NESTLE, chocolate contain 3.2 times more Carbohydrate and 12.3 times more Sugars than Dry Roasted Almonds.
• 14 ounces of Syrup, NESTLE, chocolate provide inadequate amounts of Omega 6, Fiber and Protein
• Both Dry Roasted Almonds as well as Syrup, NESTLE, chocolate provide inadequate amounts of Omega 3 in 14 ounces.