Comparing Nutrients in 500 calories Syrups, sugar free VS Oil Roasted Almonds

Weight per 500 calories

• Syrups, sugar free: 980g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 11.9 times more energy per unit of mass than Syrups, sugar free, which is very high in comparison to other foods. Syrups, sugar free having low energy density.

Discover which food has more nutrients per 500 calories - Syrups, sugar free or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Syrups, sugar free	6%	0%	94%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Syrups, sugar free	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	0.14% 0.098g	5.17% 3.75g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	18% 6.86g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	14% 7.84g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Syrups, sugar free	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% 0mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.39% 0.02mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	7.48% 0.097mg	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	5.56% 22.2μg	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	0% 0mg	143% 21.4mg	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

	Syrups, sugar free	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	87.4% 0.79mg	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% 0mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	88% 2.03mg	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	0% 0mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	137% 2059mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	23% 853g	0.062% 2.3g	3700g per day for Men 19-50 years

Syrups, Sugar Free VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Syrups, sugar free or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Syrups, sugar free vs Oil Roasted Almonds:

• 500 kcal of Oil Roasted Almonds contain more Vitamin B2, more Vitamin B3 and more Vitamin E than Syrups, sugar free.
• 500 calories of Syrups, sugar free have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Syrups, sugar free as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Syrups, sugar free vs Oil Roasted Almonds:

• 500 calories of Syrups, sugar free have 2499.4 times more Sodium and 369.8 times more Water than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and more Zinc than Syrups, sugar free.
• 500 calories of Syrups, sugar free lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Syrups, sugar free as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Syrups, sugar free have 8.1 times more Carbohydrate than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain more Fat, more Saturated Fat, more Omega 6, 1.3 times more Fiber and 2.2 times more Protein than Syrups, sugar free.
• Both Syrups, sugar free and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Syrups, sugar free provide inadequate amounts of Omega 6
• Both Syrups, sugar free as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.