Comparing Nutrients in 14 ounces Syrup, maple, Canadian VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrup, maple, Canadian	0%	0%	100%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Syrup, maple, Canadian	Blanched Almonds	Recommended Dietary Allowance
Energy	37% 1072kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	NA	49% 15.7g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	206% 267g	57% 74g	130g per day for Men 19-50 years
Sugars	328% 238g	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	1.86% 1.35g	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	% 2.58g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 234g	% 17.7g	g per day for Men 19-50 years
Fiber	0% 0g	103% 39.3g	38g per day for Men 19-50 years
Protein	0% 0g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Syrup, maple, Canadian	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	22% 0.26mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	388% 5.04mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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% 0mg	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	628% 94mg	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

	Syrup, maple, Canadian	Blanched Almonds	Recommended Dietary Allowance
Calcium	43.3% 433mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	NA	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	5.46% 0.44mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	397% 9.13mg	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	NA	273% 1909mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.48% 18g	3700g per day for Men 19-50 years

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

• Syrup, maple, Canadian has 1.8 times more Vitamin B2 than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B1 and 43.2 times more Vitamin B3 than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

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

• Syrup, maple, Canadian has 1.3 times more Manganese than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Calcium, 29.8 times more Iron, 12.8 times more Magnesium, 2.9 times more Potassium, 2.1 times more Sodium and 4.2 times more Zinc than Syrup, maple, Canadian.

Comparison of macro-nutrients per 14 ounces:

• Syrup, maple, Canadian has 3.6 times more Carbohydrate and 12.9 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Energy, more Fat, more Fiber and more Protein than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.