Comparing Nutrients in 1 pound Syrups, corn, light VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Syrups, corn, light	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	44.3% 1284kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	61.7% 80g	130g per day for Men 19-50 years
Sugars	480% 348g	28.5% 20.6g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	0% 0g	125% 47.6g	38g per day for Men 19-50 years
Protein	0% 0g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	Oil Roasted 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.9% 59mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	0.13% 4.54mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	18.7% 281mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	127% 14mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds contain 1.6 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 Oil Roasted 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 Oil Roasted Almonds:

• Syrups, corn, light have 62 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 22.4 times more Calcium, more Copper, more Iron, 274 times more Magnesium, more Manganese, more Phosphorus, 699 times more Potassium, 5.9 times more Selenium and 7 times more Zinc than Syrups, corn, light.

Comparison of macro-nutrients per 1 pound:

• Syrups, corn, light have 4.3 times more Carbohydrate and 16.9 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Energy, 275.9 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 Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.