Comparing Nutrients in 300 calories Almonds VS Syrups, sugar free

Weight per 300 calories

• Almonds: 51.8g
• Syrups, sugar free: 588g

Almonds have 11.4 times more energy per 100g than Syrups, sugar free. It has very high energy density when compared to other foods. Syrups, sugar free having low energy density.

Discover which food has more nutrients per 300 calories - Almonds or Syrups, sugar free?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Syrups, sugar free	6%	0%	94%

Macro Nutrients

	Almonds	Syrups, sugar free	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	0% 0g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0% 0g	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	54.3% 70.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	0.081% 0.059g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	11% 4.1g	38g per day for Men 19-50 years
Protein	19.6% 11g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Syrups, sugar free	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	0.24% 0.012mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	0% 0mg	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	0% 0μg	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	88.5% 13.3mg	0% 0mg	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

	Almonds	Syrups, sugar free	Recommended Dietary Allowance
Calcium	14% 139mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	5.35% 2.94μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	82.4% 1235mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	14% 512g	3700g per day for Men 19-50 years

Almonds VS Syrups, Sugar Free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Almonds or Syrups, sugar free?

Lets compare vitamin content per 300 calories of Almonds vs Syrups, sugar free:

• 300 calories of Almonds have more Vitamin B1, more Vitamin B2, more Vitamin B3 and more Vitamin E than Syrups, sugar free.
• 300 calories of Syrups, sugar free have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Almonds as well as Syrups, sugar free have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Almonds vs Syrups, sugar free:

• 300 calories of Almonds have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and more Zinc than Syrups, sugar free.
• While 300 kcal of Syrups, sugar free contain 2384.1 times more Sodium and 224 times more Water than Almonds.
• 300 calories of Syrups, sugar free lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Almonds as well as Syrups, sugar free lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almonds have more Fat, more Saturated Fat, more Omega 6, 1.6 times more Fiber and 2.3 times more Protein than Syrups, sugar free.
• While 300 kcal of Syrups, sugar free contain 6.3 times more Carbohydrate than Almonds.
• Both Almonds and Syrups, sugar free offer comparable quantities of Energy per 300 calories.
• 300 calories of Syrups, sugar free provide inadequate amounts of Omega 6
• Both Almonds as well as Syrups, sugar free provide inadequate amounts of Omega 3 in 300 calories.