Comparing Nutrients in 500 calories Toppings, nuts in syrup VS Almonds

Weight per 500 calories

• Toppings, nuts in syrup: 112g
• Almonds: 86.4g

Almonds have 1.3 times more energy per unit of mass than Toppings, nuts in syrup, which is very high in comparison to other foods. Toppings, nuts in syrup having very high energy density.

Which food has more nutrients per 500 calories - Toppings, nuts in syrup or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Almonds	14%	72%	14%

Macro Nutrients

	Toppings, nuts in syrup	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.6g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	56.5% 41g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	6.76% 2.57g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	8.97% 5.02g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.25% 29μg	9.5% 38μg	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	0.37% 0.33mg	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	1.7% 0.26mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.84% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Almonds	Recommended Dietary Allowance
Calcium	3.9% 39mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	99% 0.89mg	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	14.6% 1.17mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60.3mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	58.6% 1.35mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 132mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	4.26% 2.34μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	3.13% 47mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toppings, nuts in syrup vs Almonds:

• Toppings, nuts in syrup have 1.7 times more Vitamin B6 than Almonds.
• While Almonds contain 7.3 times more Vitamin B2, 7.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B9 and 86.2 times more Vitamin E than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Almonds have similar amounts of Vitamin B1 per 500 kcal.
• Both Toppings, nuts in syrup as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Toppings, nuts in syrup vs Almonds:

• Almonds contain 5.9 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 3.9 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 3.8 times more Potassium, 1.5 times more Selenium and 2.3 times more Zinc than Toppings, nuts in syrup.

Comparison of macro-nutrients per 500 calories:

• Toppings, nuts in syrup have 1042.5 times more Omega 3, 3.5 times more Carbohydrate and 10.9 times more Sugars than Almonds.
• While Almonds contain 1.8 times more Fat, 1.5 times more Saturated Fat, 4.2 times more Fiber and 3.6 times more Protein than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Almonds have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Toppings, nuts in syrup as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.