Comparing Nutrients in 300 calories Almonds VS Syrup, maple, Canadian

Weight per 300 calories

• Almonds: 51.8g
• Syrup, maple, Canadian: 111g

Almonds have 2.1 times more energy per 100g than Syrup, maple, Canadian. It has very high energy density when compared to other foods. Syrup, maple, Canadian having high energy density.

Which food has more nutrients per 300 calories - Almonds or Syrup, maple, Canadian?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Syrup, maple, Canadian	0%	0%	100%

Macro Nutrients

	Almonds	Syrup, maple, Canadian	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	NA	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	57.6% 75g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	92% 66.6g	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	0.079% 0.057g	0.52% 0.38g	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	% 0.088g	% 0.72g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 65.4g	g per day for Men 19-50 years
Fiber	17% 6.48g	0% 0g	38g per day for Men 19-50 years
Protein	19.6% 11g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Almonds	Syrup, maple, Canadian	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	0.56% 0.09mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Syrup, maple, Canadian	Recommended Dietary Allowance
Calcium	14% 139mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	NA	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	24% 1.92mg	1.53% 0.12mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	5.56% 23.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	111% 2.56mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	NA	700mg per day for Men 19-50 years
Potassium	11% 380mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	NA	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.97% 35.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Syrup, maple, Canadian:

• Almonds have 1.4 times more Vitamin B1 and 20.8 times more Vitamin B3 than Syrup, maple, Canadian.
• While Syrup, maple, Canadian contains 2.4 times more Vitamin B2 than Almonds.
• Both Almonds as well as Syrup, maple, Canadian have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Syrup, maple, Canadian:

• Almonds have 15.7 times more Iron, 6 times more Magnesium, 1.5 times more Potassium and 2.1 times more Zinc than Syrup, maple, Canadian.
• While Syrup, maple, Canadian contains 2.3 times more Manganese than Almonds.
• Both Almonds and Syrup, maple, Canadian have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have more Fat, more Fiber and more Protein than Syrup, maple, Canadian.
• While Syrup, maple, Canadian contains 6.7 times more Carbohydrate and 29.5 times more Sugars than Almonds.
• Both Almonds and Syrup, maple, Canadian have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Syrup, maple, Canadian have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.