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

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Syrups, table blends, pancake, with 2% maple, with added potassium: 113g

Oil 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 - Oil Roasted Almonds or Syrups, table blends, pancake, with 2% maple, with added potassium?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Syrups, table blends, pancake, with 2% maple, with added potassium	0%	0%	100%

Macro Nutrients

	Oil 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	28% 27.3g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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% 0g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	0% 0g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil 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	3.8% 0.045mg	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0.14% 0.023mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	0.18% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	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	3.34% 13.3μg	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	85.6% 13mg	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

	Oil Roasted Almonds	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Calcium	14.4% 144mg	0.57% 5.66mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	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	22.7% 1.8mg	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	0.54% 2.26mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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% 230mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	0.73% 25mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.92% 34g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 8 times more Vitamin B1, 20.1 times more Vitamin B2, 80 times more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Syrups, table blends, pancake, with 2% maple, with added potassium.
• Both Oil Roasted Almonds as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin C in 300 kcal.

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

• Oil Roasted Almonds have 25.4 times more Calcium, 9.3 times more Copper, 23 times more Iron, 59.8 times more Magnesium, 5.8 times more Manganese, 20.3 times more Phosphorus, 13.9 times more Potassium, 3 times more Selenium and 5.8 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 139.7 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Almonds have 240.9 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 9 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Syrups, table blends, pancake, with 2% maple, with added potassium have similar amounts of Energy per 300 kcal.
• Both Oil 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.