Comparing Nutrients in 300 calories Roasted Almonds VS Syrups, table blends, pancake, with 2% maple, with added potassium

Weight per 300 calories

• Roasted Almonds: 50.2g
• Syrups, table blends, pancake, with 2% maple, with added potassium: 113g

Roasted Almonds have 2.3 times more energy per 100g than Syrups, table blends, pancake, with 2% maple, with added potassium. It has very high energy density when compared to other foods. Syrups, table blends, pancake, with 2% maple, with added potassium having high energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Syrups, table blends, pancake, with 2% maple, with added potassium?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Syrups, table blends, pancake, with 2% maple, with added potassium	0%	0%	100%

Macro Nutrients

	Roasted Almonds	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	0.12% 0.11g	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	NA	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	NA	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	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	NA	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, table blends, pancake, with 2% maple, with added potassium	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	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	0.14% 0.023mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	0.18% 0.009mg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80% 12mg	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

	Roasted Almonds	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Calcium	13.4% 134mg	0.57% 5.66mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	5.66% 0.051mg	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	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	0.54% 2.26mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	9.1% 0.21mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	0.73% 25mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Syrups, table blends, pancake, with 2% maple, with added potassium:

• Dry Roasted Almonds have 6.8 times more Vitamin B1, 31.2 times more Vitamin B2, 80.6 times more Vitamin B3, 17.8 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Syrups, table blends, pancake, with 2% maple, with added potassium.
• Both Dry Roasted Almonds as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Syrups, table blends, pancake, with 2% maple, with added potassium:

• Dry Roasted Almonds have 23.8 times more Calcium, 10.8 times more Copper, 23.6 times more Iron, 61.8 times more Magnesium, 5.3 times more Manganese, 20.9 times more Phosphorus, 14.4 times more Potassium and 6.4 times more Zinc than Syrups, table blends, pancake, with 2% maple, with added potassium.
• While Syrups, table blends, pancake, with 2% maple, with added potassium contain 45.9 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 232.8 times more Fat, more Saturated Fat, more Fiber and more Protein than Syrups, table blends, pancake, with 2% maple, with added potassium.
• While Syrups, table blends, pancake, with 2% maple, with added potassium contain 7.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Syrups, table blends, pancake, with 2% maple, with added potassium have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.