Comparing Nutrients in 1 kilogram Roasted Almonds VS Syrups, table blends, pancake, with 2% maple, with added potassium

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Syrups, table blends, pancake, with 2% maple, with added potassium	0%	0%	100%

Macro Nutrients

	Roasted Almonds	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Energy	206% 5980kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	761% 129g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	535% 696g	130g per day for Men 19-50 years
Sugars	67% 48.6g	NA	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	0.14% 0.1g	NA	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	0% 0g	38g per day for Men 19-50 years
Protein	374% 210g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	1.6% 0.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	0% 0mg	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	138% 550μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Calcium	268% 2680mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	50% 0.45mg	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	466% 37.3mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	80.4% 1.85mg	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	673% 4710mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	40.7% 610mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	8.14% 301g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Syrups, table blends, pancake, with 2% maple, with added potassium:

• Dry Roasted Almonds have 15.4 times more Vitamin B1, 70.4 times more Vitamin B2, 181.9 times more Vitamin B3, 40.1 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Syrups, table blends, pancake, with 2% maple, with added potassium.
• Both Dry Roasted Almonds as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Syrups, table blends, pancake, with 2% maple, with added potassium:

• Dry Roasted Almonds have 53.6 times more Calcium, 24.4 times more Copper, 53.3 times more Iron, 139.5 times more Magnesium, 12.1 times more Manganese, 47.1 times more Phosphorus, 32.4 times more Potassium, 3.3 times more Selenium and 14.4 times more Zinc than Syrups, table blends, pancake, with 2% maple, with added potassium.
• While Syrups, table blends, pancake, with 2% maple, with added potassium contain 20.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 2.3 times more Energy, 525.4 times more Fat, more Saturated Fat, more Fiber and more Protein than Syrups, table blends, pancake, with 2% maple, with added potassium.
• While Syrups, table blends, pancake, with 2% maple, with added potassium contain 3.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.