Comparing Nutrients in 1 pound Syrups, corn, light VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Syrups, corn, light	Blanched Almonds	Recommended Dietary Allowance
Energy	44.3% 1284kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	56% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	65% 84.7g	130g per day for Men 19-50 years
Sugars	480% 348g	29% 21g	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% 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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	0% 0g	118% 45g	38g per day for Men 19-50 years
Protein	0% 0g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	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	22.3% 0.27mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	40% 0.52mg	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	55.6% 222μg	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	718% 108mg	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, corn, light	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.9% 59mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	518% 4.66mg	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	0% 0mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	362% 8.32mg	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	0% 0mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	0.13% 4.54mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	18.7% 281mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Syrups, corn, light vs Blanched Almonds:

• Blanched Almonds contain 3.2 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Syrups, corn, light.
• Both Syrups, corn, light as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Syrups, corn, light vs Blanched Almonds:

• Syrups, corn, light have 3.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 18.2 times more Calcium, more Copper, more Iron, 268 times more Magnesium, more Manganese, more Phosphorus, 659 times more Potassium, 4.6 times more Selenium and 6.8 times more Zinc than Syrups, corn, light.

Comparison of macro-nutrients per 1 pound:

• Syrups, corn, light have 4.1 times more Carbohydrate and 16.6 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Energy, 262.6 times more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrups, corn, light.
• Both Syrups, corn, light as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.