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

Weight per 300 calories

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

Oil Roasted Almonds have 2.3 times more energy per unit of mass than Syrups, table blends, pancake, with 2% maple, with added potassium, which is very high in comparison 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 - Syrups, table blends, pancake, with 2% maple, with added potassium or Oil Roasted Almonds?

Macros Ratio

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

Macro Nutrients

	Syrups, table blends, pancake, with 2% maple, with added potassium	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.8g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.25g	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	NA	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	0% 0g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	0% 0g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Syrups, table blends, pancake, with 2% maple, with added potassium	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.47% 0.006mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.14% 0.023mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.18% 0.009mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	4.5% 0.058mg	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	0% 0μg	3.34% 13.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, table blends, pancake, with 2% maple, with added potassium	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.57% 5.66mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	5.66% 0.051mg	52.4% 0.47mg	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	0.99% 0.079mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	0.54% 2.26mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	9.1% 0.21mg	53% 1.2mg	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	1.6% 11.3mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	0.73% 25mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	1.23% 0.68μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.037% 1.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds contain 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 Syrups, table blends, pancake, with 2% maple, with added potassium as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin C in 300 kcal.

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

• Syrups, table blends, pancake, with 2% maple, with added potassium have 139.7 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 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.

Comparison of macro-nutrients per 300 calories:

• Syrups, table blends, pancake, with 2% maple, with added potassium have 9 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 240.9 times more Fat, more Saturated Fat, more Fiber and more Protein than Syrups, table blends, pancake, with 2% maple, with added potassium.
• Both Syrups, table blends, pancake, with 2% maple, with added potassium and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Syrups, table blends, pancake, with 2% maple, with added potassium as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.