Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Syrup, maple, Canadian

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Syrup, maple, Canadian	0%	0%	100%

Macro Nutrients

	Oil Roasted Almonds	Syrup, maple, Canadian	Recommended Dietary Allowance
Energy	83% 2409kcal	37% 1072kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	206% 267g	130g per day for Men 19-50 years
Sugars	25% 18g	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% 0g	1.86% 1.35g	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	% 0.16g	% 2.58g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 234g	g per day for Men 19-50 years
Fiber	110% 41.7g	0% 0g	38g per day for Men 19-50 years
Protein	150% 84.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Syrup, maple, Canadian	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	388% 5.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	NA	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	26.8% 107μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	687% 103mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Syrup, maple, Canadian	Recommended Dietary Allowance
Calcium	115% 1155mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	NA	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	183% 14.6mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	397% 9.13mg	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	264% 1850mg	NA	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	0.3% 11g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Syrup, maple, Canadian per 14 oz

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

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Syrup, maple, Canadian:

• 14 ounces of Oil Roasted Almonds have 1.4 times more Vitamin B1 and 45.2 times more Vitamin B3 than Syrup, maple, Canadian.
• While 14 oz of Syrup, maple, Canadian contain 1.6 times more Vitamin B2 than Oil Roasted Almonds.
• 14 ounces of Syrup, maple, Canadian have insufficient amounts of Vitamin B3
• Both Oil Roasted Almonds as well as Syrup, maple, Canadian have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Syrup, maple, Canadian:

• 14 ounces of Oil Roasted Almonds have 2.7 times more Calcium, 33.5 times more Iron, 13 times more Magnesium, 3.1 times more Potassium and 4.4 times more Zinc than Syrup, maple, Canadian.
• Both Oil Roasted Almonds and Syrup, maple, Canadian contain similar levels of Manganese per 14 ounces.
• 14 ounces of Syrup, maple, Canadian lack sufficient amounts of Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 2.2 times more Energy, more Fat, more Fiber and more Protein than Syrup, maple, Canadian.
• While 14 oz of Syrup, maple, Canadian contain 3.8 times more Carbohydrate and 13.2 times more Sugars than Oil Roasted Almonds.
• 14 ounces of Syrup, maple, Canadian provide inadequate amounts of Fiber and Protein