Comparing Nutrients in 14 ounces Syrups, chocolate, fudge-type VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrups, chocolate, fudge-type	5%	23%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Syrups, chocolate, fudge-type	Almonds	Recommended Dietary Allowance
Energy	48% 1389kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	47% 15g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	288% 49g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	191% 138g	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	NA	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	29.2% 11g	131% 49.6g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Syrups, chocolate, fudge-type	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.45% 0.47mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	3.97% 16μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	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	69.6% 10.4mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, chocolate, fudge-type	Almonds	Recommended Dietary Allowance
Calcium	19.4% 194mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	153% 1.4mg	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	64.5% 5.16mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	55% 385mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	92% 1373mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	2.34% 86.5g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Syrups, chocolate, fudge-type vs Almonds:

• Syrups, chocolate, fudge-type have more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 6 times more Vitamin B1, 12.5 times more Vitamin B2, 14.5 times more Vitamin B3, 4 times more Vitamin B5, 6.9 times more Vitamin B6, 11 times more Vitamin B9 and 9.7 times more Vitamin E than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Syrups, chocolate, fudge-type vs Almonds:

• Syrups, chocolate, fudge-type have 346 times more Sodium than Almonds.
• While Almonds contain 5.5 times more Calcium, 3 times more Copper, 2.9 times more Iron, 5.6 times more Magnesium, 5.9 times more Manganese, 5 times more Phosphorus, 2.6 times more Potassium, 1.8 times more Selenium and 3.8 times more Zinc than Syrups, chocolate, fudge-type.

Comparison of macro-nutrients per 14 ounces:

• Syrups, chocolate, fudge-type have 8 times more Omega 3, 2.9 times more Carbohydrate and 8 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Energy, 5.6 times more Fat, 49.5 times more Omega 6, 4.5 times more Fiber and 4.6 times more Protein than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Almonds have similar amounts of Saturated Fat per 14 oz.
• Both Syrups, chocolate, fudge-type as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.