Comparing Nutrients in 1 pound Sweeteners, sugar substitute, granulated, brown VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweeteners, sugar substitute, granulated, brown	2%	0%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Sweeteners, sugar substitute, granulated, brown	Almonds	Recommended Dietary Allowance
Energy	54.3% 1574kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	NA	54% 17.2g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	296% 385g	75% 98g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	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	0% 0g	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	% 4.94g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	149% 56.7g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Sweeteners, sugar substitute, granulated, brown	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	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	NA	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweeteners, sugar substitute, granulated, brown	Almonds	Recommended Dietary Allowance
Calcium	399% 3987mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	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	9.07% 0.73mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	4.34% 0.1mg	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	5.2% 36.3mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	173% 2595mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweeteners, sugar substitute, granulated, brown vs Almonds:

• Almonds contain 13.7 times more Vitamin B1, 75.9 times more Vitamin B2, 5.9 times more Vitamin B5 and 9.1 times more Vitamin B6 than Sweeteners, sugar substitute, granulated, brown.

Comparing minerals per 1 pound for Sweeteners, sugar substitute, granulated, brown vs Almonds:

• Sweeteners, sugar substitute, granulated, brown have 3.3 times more Calcium and 572 times more Sodium than Almonds.
• While Almonds contain 147.3 times more Copper, 23.2 times more Iron, 45 times more Magnesium, 99 times more Manganese, 60.1 times more Phosphorus, 18.8 times more Potassium and 78 times more Zinc than Sweeteners, sugar substitute, granulated, brown.

Comparison of macro-nutrients per 1 pound:

• Sweeteners, sugar substitute, granulated, brown have 3.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, more Fat, 20.8 times more Fiber and 10.3 times more Protein than Sweeteners, sugar substitute, granulated, brown.
• Both Sweeteners, sugar substitute, granulated, brown and Almonds have similar amounts of Sugars per 1 lb.
• Both Sweeteners, sugar substitute, granulated, brown as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.