Comparing Nutrients in 14 ounces Sweeteners, sugar substitute, granulated, brown VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweeteners, sugar substitute, granulated, brown	2%	0%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Sweeteners, sugar substitute, granulated, brown	Almonds	Recommended Dietary Allowance
Energy	47.5% 1377kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	NA	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 336g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	22% 16g	24% 17.3g	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	0.6% 0.44g	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	% 4.33g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.7g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	131% 49.6g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Sweeteners, sugar substitute, granulated, brown	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweeteners, sugar substitute, granulated, brown	Almonds	Recommended Dietary Allowance
Calcium	349% 3489mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	455% 4.1mg	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	7.94% 0.64mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	3.8% 0.087mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.54% 31.8mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.98% 36.3g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweeteners, sugar substitute, granulated, brown vs Almonds:

• Almonds contain 13.7 times more Vitamin B1, 75.9 times more Vitamin B2, 5.9 times more Vitamin B5 and 9.1 times more Vitamin B6 than Sweeteners, sugar substitute, granulated, brown.

Comparing minerals per 14 ounces for Sweeteners, sugar substitute, granulated, brown vs Almonds:

• Sweeteners, sugar substitute, granulated, brown have 3.3 times more Calcium and 572 times more Sodium than Almonds.
• While Almonds contain 147.3 times more Copper, 23.2 times more Iron, 45 times more Magnesium, 99 times more Manganese, 60.1 times more Phosphorus, 18.8 times more Potassium and 78 times more Zinc than Sweeteners, sugar substitute, granulated, brown.

Comparison of macro-nutrients per 14 ounces:

• Sweeteners, sugar substitute, granulated, brown have 3.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, more Fat, 20.8 times more Fiber and 10.3 times more Protein than Sweeteners, sugar substitute, granulated, brown.
• Both Sweeteners, sugar substitute, granulated, brown and Almonds have similar amounts of Sugars per 14 oz.
• Both Sweeteners, sugar substitute, granulated, brown as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.