Comparing Nutrients in 14 ounces Syrups, malt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrups, malt	8%	0%	92%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Syrups, malt	Blanched Almonds	Recommended Dietary Allowance
Energy	43.5% 1262kcal	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	0% 0g	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	218% 283g	57% 74g	130g per day for Men 19-50 years
Sugars	390% 283g	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	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 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	44% 24.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Syrups, malt	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	3.64% 0.044mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	201% 32.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	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	12% 47.6μg	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

	Syrups, malt	Blanched Almonds	Recommended Dietary Allowance
Calcium	24.2% 242mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	47.6% 3.8mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	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	134% 937mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	88.8% 49μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	2.26% 83.7g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Syrups, malt vs Blanched Almonds:

• Syrups, malt have 2.3 times more Vitamin B3 and 4.3 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 17.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B5 and 4.1 times more Vitamin B9 than Syrups, malt.
• Both Syrups, malt 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 Syrups, malt vs Blanched Almonds:

• Syrups, malt have 3.8 times more Selenium and 1.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 5.1 times more Copper, 3.4 times more Iron, 3.7 times more Magnesium, 18.4 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium and 21.2 times more Zinc than Syrups, malt.

Comparison of macro-nutrients per 14 ounces:

• Syrups, malt have 3.8 times more Carbohydrate and 15.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Energy, more Fat, more Saturated Fat, more Fiber and 3.5 times more Protein than Syrups, malt.
• Both Syrups, malt as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.