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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Syrups, table blends, pancake, with 2% maple, with added potassium	0%	0%	100%

Macro Nutrients

	Oil Roasted Almonds	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Energy	209% 6070kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	795% 135g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	535% 696g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	0% 0g	38g per day for Men 19-50 years
Protein	379% 212g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil 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	76.7% 0.92mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	1.6% 0.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Calcium	291% 2910mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	40.7% 610mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	8.14% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Syrups, table blends, pancake, with 2% maple, with added potassium per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Syrups, table blends, pancake, with 2% maple, with added potassium to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Almonds has 18.4 times more Vitamin B1, 45.9 times more Vitamin B2, 183.3 times more Vitamin B3, 28.6 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Syrups, table blends, pancake, with 2% maple, with added potassium.
• 1 kilogram of Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Oil 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 one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 58.2 times more Calcium, 21.2 times more Copper, 52.6 times more Iron, 137 times more Magnesium, 13.3 times more Manganese, 46.6 times more Phosphorus, 31.8 times more Potassium, 6.8 times more Selenium and 13.3 times more Zinc than Syrups, table blends, pancake, with 2% maple, with added potassium.
• While 1 kg of Syrups, table blends, pancake, with 2% maple, with added potassium contains 61 times more Sodium than Oil Roasted Almonds.
• 1 kilogram of Syrups, table blends, pancake, with 2% maple, with added potassium lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 2.3 times more Energy, 551.7 times more Fat, more Saturated Fat, more Fiber and more Protein than Syrups, table blends, pancake, with 2% maple, with added potassium.
• While 1 kg of Syrups, table blends, pancake, with 2% maple, with added potassium contains 3.9 times more Carbohydrate than Oil Roasted Almonds.
• 1 kilogram of Syrups, table blends, pancake, with 2% maple, with added potassium provide inadequate amounts of Fiber and Protein