Comparing Nutrients in 1 kilogram Toppings, nuts in syrup VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Almonds	14%	72%	14%

Macro Nutrients

	Toppings, nuts in syrup	Almonds	Recommended Dietary Allowance
Energy	154% 4480kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	61.3% 19.6g	119% 38g	32g per day for Men 19-50 years
Omega 3	1513% 24g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	665% 113g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	447% 581g	166% 216g	130g per day for Men 19-50 years
Sugars	506% 367g	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	60.5% 23g	329% 125g	38g per day for Men 19-50 years
Protein	80.4% 45g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	65% 260μg	110% 440μg	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	3.33% 3mg	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	15.3% 2.3mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Almonds	Recommended Dietary Allowance
Calcium	35% 350mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	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	131% 10.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	525% 12mg	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	169% 1180mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	284% 31mg	11mg per day for Men 19-50 years
Water	3.97% 147g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toppings, nuts in syrup vs Almonds:

• Toppings, nuts in syrup have 1.3 times more Vitamin B6 than Almonds.
• While Almonds contain 9.5 times more Vitamin B2, 9.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B9 and 111.4 times more Vitamin E than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Toppings, nuts in syrup as well as 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 Toppings, nuts in syrup vs Almonds:

• Toppings, nuts in syrup have 42 times more Sodium than Almonds.
• While Almonds contain 7.7 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 5 times more Magnesium, 1.8 times more Manganese, 4.1 times more Phosphorus, 4.9 times more Potassium, 2 times more Selenium and 3 times more Zinc than Toppings, nuts in syrup.

Comparison of macro-nutrients per 1 kilogram:

• Toppings, nuts in syrup have 806.7 times more Omega 3, 2.7 times more Carbohydrate and 8.4 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 2.3 times more Fat, 1.9 times more Saturated Fat, 5.4 times more Fiber and 4.7 times more Protein than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Almonds have similar amounts of Omega 6 per 1 kg.
• Both Toppings, nuts in syrup as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.