Comparing Nutrients in 1 kilogram Fruit syrup VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Almonds	14%	72%	14%

Macro Nutrients

	Fruit syrup	Almonds	Recommended Dietary Allowance
Energy	118% 3410kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	655% 851g	166% 216g	130g per day for Men 19-50 years
Sugars	731% 530g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	2.63% 1g	329% 125g	38g per day for Men 19-50 years
Protein	0% 0g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Fruit syrup	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.75% 0.12mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.77% 0.01mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	110% 440μg	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	17.8% 16mg	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	0.67% 0.1mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit syrup	Almonds	Recommended Dietary Allowance
Calcium	8% 80mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	1146% 10.3mg	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% 0.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0% 0mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	4% 147g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fruit syrup vs Almonds:

• Fruit syrup has more Vitamin C than Almonds.
• While Almonds contain 6.2 times more Vitamin B1, 94.8 times more Vitamin B2, 301.5 times more Vitamin B3, 47.1 times more Vitamin B5, 137 times more Vitamin B6, more Vitamin B9 and 2563 times more Vitamin E than Fruit syrup.
• Both Fruit syrup as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Fruit syrup vs Almonds:

• Almonds contain 33.6 times more Calcium, 57.3 times more Copper, 92.8 times more Iron, 270 times more Magnesium, 35.7 times more Manganese, more Phosphorus, 104.7 times more Potassium, 5.1 times more Selenium and 12 times more Zinc than Fruit syrup.

Comparison of macro-nutrients per 1 kilogram:

• Fruit syrup has 4 times more Carbohydrate and 12.2 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Energy, more Fat, more Saturated Fat, more Omega 6, 125 times more Fiber and more Protein than Fruit syrup.
• Both Fruit syrup as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.