Comparing Nutrients in 1 pound Sweetener, syrup, agave VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetener, syrup, agave	0%	1%	99%
Almonds	14%	72%	14%

Macro Nutrients

	Sweetener, syrup, agave	Almonds	Recommended Dietary Allowance
Energy	48.5% 1406kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	75% 98g	130g per day for Men 19-50 years
Sugars	426% 309g	27.2% 19.7g	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	348% 252g	0.69% 0.5g	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	% 56.2g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	149% 56.7g	38g per day for Men 19-50 years
Protein	0.73% 0.41g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Sweetener, syrup, agave	Almonds	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.13mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	50% 200μg	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	85.7% 77mg	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	29.6% 4.45mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85% 102μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetener, syrup, agave	Almonds	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	520% 4.68mg	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	5.1% 0.41mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	0.99% 0.023mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0.65% 4.54mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	0.53% 18mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	0.41% 0.045mg	129% 14mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweetener, syrup, agave vs Almonds:

• Sweetener, syrup, agave has 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.7 times more Vitamin B1, 6.9 times more Vitamin B2, 5.3 times more Vitamin B3, 1.5 times more Vitamin B9 and 26.2 times more Vitamin E than Sweetener, syrup, agave.
• Both Sweetener, syrup, agave as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sweetener, syrup, agave vs Almonds:

• Almonds contain 269 times more Calcium, 114.6 times more Copper, 41.2 times more Iron, 270 times more Magnesium, 435.8 times more Manganese, 481 times more Phosphorus, 183.3 times more Potassium, 2.4 times more Selenium and 312 times more Zinc than Sweetener, syrup, agave.

Comparison of macro-nutrients per 1 pound:

• Sweetener, syrup, agave has 3.5 times more Carbohydrate, 15.6 times more Sugars and 505.5 times more Fructose than Almonds.
• While Almonds contain 1.9 times more Energy, 111 times more Fat, more Saturated Fat, more Omega 6, 62.5 times more Fiber and 235 times more Protein than Sweetener, syrup, agave.
• Both Sweetener, syrup, agave as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.