Comparing Nutrients in 300 calories Roasted Almonds VS Syrups, corn, high-fructose

Weight per 300 calories

• Roasted Almonds: 50.2g
• Syrups, corn, high-fructose: 107g

Roasted Almonds have 2.1 times more energy per 100g than Syrups, corn, high-fructose. It has very high energy density when compared to other foods. Syrups, corn, high-fructose having high energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Syrups, corn, high-fructose?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Roasted Almonds	Syrups, corn, high-fructose	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	62.4% 81g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	111% 80.8g	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	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	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	Syrups, corn, high-fructose	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% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	1.56% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	0.23% 0.012mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	0% 0mg	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% 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	80% 12mg	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

	Roasted Almonds	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	13.4% 134mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	3.44% 0.031mg	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	23.4% 1.87mg	0.4% 0.032mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	4.36% 0.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	1.36% 0.75μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.14% 2.14mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	0.19% 0.021mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.69% 25.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Syrups, corn, high-fructose:

• Dry Roasted Almonds have more Vitamin B1, 29.6 times more Vitamin B2, more Vitamin B3, 13.7 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Syrups, corn, high-fructose.
• Both Dry Roasted Almonds as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Syrups, corn, high-fructose:

• Dry Roasted Almonds have more Calcium, 17.8 times more Copper, 58.4 times more Iron, more Magnesium, 11.2 times more Manganese, more Phosphorus, more Potassium and 77.8 times more Zinc than Syrups, corn, high-fructose.
• Both Dry Roasted Almonds as well as Syrups, corn, high-fructose have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain 7.7 times more Carbohydrate and 33.1 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Syrups, corn, high-fructose have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Syrups, corn, high-fructose have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.