Comparing Nutrients in 14 ounces Syrup, Cane VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Syrup, Cane	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	37% 1068kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	54% 70g	130g per day for Men 19-50 years
Sugars	401% 291g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	0% 0g	110% 41.7g	38g per day for Men 19-50 years
Protein	0% 0g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Syrup, Cane	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	36% 0.47mg	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	0% 0μg	26.8% 107μg	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	0% 0mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, Cane	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	421% 3.8mg	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	179% 14.3mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	NA	425% 9.76mg	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	4.54% 31.8mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	111% 12mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.3% 11g	3700g per day for Men 19-50 years

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

• Syrup, Cane has 1.4 times more Vitamin B1 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 13 times more Vitamin B2, 36.7 times more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Syrup, Cane.
• Both Syrup, Cane as well as Oil Roasted 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 Syrup, Cane vs Oil Roasted Almonds:

• Syrup, Cane has 58 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 22.4 times more Calcium, 47.8 times more Copper, 27.4 times more Magnesium, 58.3 times more Phosphorus, 11.1 times more Potassium, 5.9 times more Selenium and 16.2 times more Zinc than Syrup, Cane.
• Both Syrup, Cane and Oil Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Syrup, Cane has 4.1 times more Carbohydrate and 16.1 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Energy, more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrup, Cane.
• Both Syrup, Cane as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.