Comparing Nutrients in 500 calories Oil Roasted Almonds VS Syrups, table blends, pancake, with 2% maple, with added potassium

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Syrups, table blends, pancake, with 2% maple, with added potassium: 189g

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.

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	0.19% 0.19g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	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	65.5% 11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	101% 131g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	0% 0g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	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	6.3% 0.076mg	0.79% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	2.47% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	0.24% 0.038mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	0.3% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	5.56% 22.2μg	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	143% 21.4mg	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	24% 240mg	0.94% 9.43mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	9.43% 0.085mg	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	38% 3.03mg	1.65% 0.13mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	0.9% 3.77mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	15% 0.35mg	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	55% 384mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	1.22% 41.5mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	3.95% 0.43mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.53% 56.8g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Syrups, Table Blends, Pancake, With 2% Maple, With Added Potassium Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Syrups, table blends, pancake, with 2% maple, with added potassium?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Syrups, table blends, pancake, with 2% maple, with added potassium:

• 500 calories of Oil Roasted Almonds have 20.1 times more Vitamin B2 and 80 times more Vitamin B3 than Syrups, table blends, pancake, with 2% maple, with added potassium.
• 500 calories of Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Oil Roasted Almonds as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Syrups, table blends, pancake, with 2% maple, with added potassium:

• 500 calories of 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 and 5.8 times more Zinc than Syrups, table blends, pancake, with 2% maple, with added potassium.
• 500 calories of Syrups, table blends, pancake, with 2% maple, with added potassium lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Oil Roasted Almonds as well as Syrups, table blends, pancake, with 2% maple, with added potassium lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of 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 500 kcal of 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 offer comparable quantities of Energy per 500 calories.
• 500 calories of Syrups, table blends, pancake, with 2% maple, with added potassium provide inadequate amounts of Fiber and Protein