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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Syrup, NESTLE, chocolate	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	2% 0.024mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	41.5% 0.54mg	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	2.98% 12μg	54.6% 218μg	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	0.26% 0.04mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dry Roasted Almonds contain 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.
• Both Syrup, NESTLE, chocolate as well as Dry 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, NESTLE, chocolate vs Roasted Almonds:

• Syrup, NESTLE, chocolate has 50 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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.

Comparison of macro-nutrients per 14 ounces:

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