Comparing Nutrients in 1 kilogram Syrups, chocolate, fudge-type VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrups, chocolate, fudge-type	5%	23%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Syrups, chocolate, fudge-type	Almonds	Recommended Dietary Allowance
Energy	121% 3500kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	92% 89g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	124% 39.8g	119% 38g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	725% 123g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	484% 629g	166% 216g	130g per day for Men 19-50 years
Sugars	480% 348g	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	73.7% 28g	329% 125g	38g per day for Men 19-50 years
Protein	82% 46g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Syrups, chocolate, fudge-type	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	10% 40μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	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	175% 26.3mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, chocolate, fudge-type	Almonds	Recommended Dietary Allowance
Calcium	49% 490mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	387% 3.48mg	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	163% 13mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	139% 970mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	231% 3460mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	5.9% 218g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Syrups, chocolate, fudge-type vs Almonds:

• Syrups, chocolate, fudge-type have more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 6 times more Vitamin B1, 12.5 times more Vitamin B2, 14.5 times more Vitamin B3, 4 times more Vitamin B5, 6.9 times more Vitamin B6, 11 times more Vitamin B9 and 9.7 times more Vitamin E than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Syrups, chocolate, fudge-type vs Almonds:

• Syrups, chocolate, fudge-type have 346 times more Sodium than Almonds.
• While Almonds contain 5.5 times more Calcium, 3 times more Copper, 2.9 times more Iron, 5.6 times more Magnesium, 5.9 times more Manganese, 5 times more Phosphorus, 2.6 times more Potassium, 1.8 times more Selenium and 3.8 times more Zinc than Syrups, chocolate, fudge-type.

Comparison of macro-nutrients per 1 kilogram:

• Syrups, chocolate, fudge-type have 8 times more Omega 3, 2.9 times more Carbohydrate and 8 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Energy, 5.6 times more Fat, 49.5 times more Omega 6, 4.5 times more Fiber and 4.6 times more Protein than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Almonds have similar amounts of Saturated Fat per 1 kg.
• Both Syrups, chocolate, fudge-type as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.