Comparing Nutrients in 1 pound 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	54.7% 1588kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	41.6% 40.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	56.4% 18g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.64% 1.13g	329% 56g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	75% 98g	130g per day for Men 19-50 years
Sugars	218% 158g	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	NA	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	37.3% 21g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Syrups, chocolate, fudge-type	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	4.54% 18μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	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	79.5% 12mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, chocolate, fudge-type	Almonds	Recommended Dietary Allowance
Calcium	22.2% 222mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	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	73.7% 5.9mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	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	63% 440mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	105% 1569mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	129% 14mg	11mg per day for Men 19-50 years
Water	2.67% 99g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.
• Both Syrups, chocolate, fudge-type as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.