Comparing Nutrients in 1 kilogram Nance, canned, syrup, drained VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Almonds	14%	72%	14%

Macro Nutrients

	Nance, canned, syrup, drained	Almonds	Recommended Dietary Allowance
Energy	32.8% 950kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	13% 13g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	NA	119% 38g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	166% 216g	130g per day for Men 19-50 years
Sugars	216% 157g	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	113% 81.8g	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	% 74g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 39.5g	g per day for Men 19-50 years
Fiber	184% 70g	329% 125g	38g per day for Men 19-50 years
Protein	10% 5.6g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	NA	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	120% 108mg	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	1709% 256mg	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

	Nance, canned, syrup, drained	Almonds	Recommended Dietary Allowance
Calcium	42% 420mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	46.3% 3.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	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	10% 70mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	20.2% 749g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Nance, canned, syrup, drained vs Almonds:

• Nance, canned, syrup, drained has more Vitamin C than Almonds.
• While Almonds contain 13.7 times more Vitamin B1, 56.9 times more Vitamin B2, 12.1 times more Vitamin B3 and 9.1 times more Vitamin B6 than Nance, canned, syrup, drained.

Comparing minerals per 1 kilogram for Nance, canned, syrup, drained vs Almonds:

• Nance, canned, syrup, drained has 17 times more Water than Almonds.
• While Almonds contain 6.4 times more Calcium, 19.5 times more Copper, 10 times more Iron, 16.9 times more Magnesium, 12.7 times more Manganese, 68.7 times more Phosphorus, 3.8 times more Potassium and 52 times more Zinc than Nance, canned, syrup, drained.

Comparison of macro-nutrients per 1 kilogram:

• Nance, canned, syrup, drained has 3.6 times more Sugars and 74.4 times more Fructose than Almonds.
• While Almonds contain 6.1 times more Energy, 39 times more Fat, 1.8 times more Fiber and 37.8 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Nance, canned, syrup, drained as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 kg.