Comparing Nutrients in 300 calories Roasted Almonds VS Syrup, NESTLE, chocolate

Weight per 300 calories

• Roasted Almonds: 50.2g
• Syrup, NESTLE, chocolate: 112g

Roasted Almonds have 2.2 times more energy per 100g than Syrup, NESTLE, chocolate. It has very high energy density when compared to other foods. Syrup, NESTLE, chocolate having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Syrup, NESTLE, chocolate?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Syrup, NESTLE, chocolate	0%	0%	100%

Macro Nutrients

	Roasted Almonds	Syrup, NESTLE, chocolate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	92% 67g	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	0.007% 0.005g	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	% 0.005g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 67g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	0% 0g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Syrup, NESTLE, chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	0.56% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	2.66% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	0.45% 0.022mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	0.77% 0.01mg	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	6.9% 27.6μg	0.84% 3.35μg	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	80% 12mg	0.074% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.19% 0.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Syrup, NESTLE, chocolate	Recommended Dietary Allowance
Calcium	13.4% 134mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.72% 28.7μg	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	23.4% 1.87mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	10.6% 44.6mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	15% 0.34mg	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	33.8% 236mg	9.24% 64.7mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	5.58% 0.61mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.96% 35.6g	3700g per day for Men 19-50 years

Roasted Almonds VS Syrup, NESTLE, Chocolate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Syrup, NESTLE, chocolate?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Syrup, NESTLE, chocolate:

• 300 calories of Roasted Almonds have 17.4 times more Vitamin B2, 9.5 times more Vitamin B3, 8.2 times more Vitamin B9 and 1075.1 times more Vitamin E than Syrup, NESTLE, chocolate.
• 300 calories of Syrup, NESTLE, chocolate have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Syrup, NESTLE, chocolate have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Syrup, NESTLE, chocolate:

• 300 calories of Roasted Almonds have more Calcium, 1.6 times more Copper, more Iron, 3.1 times more Magnesium, 3.3 times more Manganese, 3.7 times more Phosphorus, 2.6 times more Potassium and 2.7 times more Zinc than Syrup, NESTLE, chocolate.
• While 300 kcal of Syrup, NESTLE, chocolate contain 111.2 times more Sodium than Dry Roasted Almonds.
• 300 calories of Syrup, NESTLE, chocolate lack sufficient amounts of Calcium, Iron, Potassium and Zinc
• Both Dry Roasted Almonds as well as Syrup, NESTLE, chocolate lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• While 300 kcal of Syrup, NESTLE, chocolate contain 7.1 times more Carbohydrate and 27.4 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Syrup, NESTLE, chocolate offer comparable quantities of Energy per 300 calories.
• 300 calories of Syrup, NESTLE, chocolate provide inadequate amounts of Omega 6, Fiber and Protein
• Both Dry Roasted Almonds as well as Syrup, NESTLE, chocolate provide inadequate amounts of Omega 3 in 300 calories.