Comparing Nutrients in 1 kilogram Syrups, maple VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrups, maple	0%	0%	100%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Syrups, maple	Blanched Almonds	Recommended Dietary Allowance
Energy	89.7% 2600kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	516% 670g	144% 187g	130g per day for Men 19-50 years
Sugars	834% 605g	64% 46.3g	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	7.17% 5.2g	0% 0g	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	% 16g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 583g	% 44.6g	g per day for Men 19-50 years
Fiber	0% 0g	261% 99g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Syrups, maple	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	977% 12.7mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	88.5% 1.15mg	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	0% 0μg	123% 490μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, maple	Blanched Almonds	Recommended Dietary Allowance
Calcium	102% 1020mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	1141% 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	13.8% 1.1mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	1264% 29mg	798% 18.4mg	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	2.86% 20mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	8.75% 324g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Syrups, maple vs Blanched Almonds:

• Syrups, maple have 1.8 times more Vitamin B2 than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B1, 43.2 times more Vitamin B3, 8.7 times more Vitamin B5, 57.5 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Syrups, maple.
• Both Syrups, maple as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Syrups, maple vs Blanched Almonds:

• Syrups, maple have 1.6 times more Manganese than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Calcium, 57.1 times more Copper, 29.8 times more Iron, 12.8 times more Magnesium, 240.5 times more Phosphorus, 3.1 times more Potassium, 5.3 times more Selenium, 1.6 times more Sodium and 2 times more Zinc than Syrups, maple.

Comparison of macro-nutrients per 1 kilogram:

• Syrups, maple have 3.6 times more Carbohydrate and 13.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Energy, 875.3 times more Fat, 564.7 times more Saturated Fat, 727.4 times more Omega 6, more Fiber and 535 times more Protein than Syrups, maple.
• Both Syrups, maple as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.