Comparing Nutrients in 5 ounces Fruit syrup VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Fruit syrup	Blanched Almonds	Recommended Dietary Allowance
Energy	16.7% 483kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	104% 75g	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	0.37% 0.14g	37% 14g	38g per day for Men 19-50 years
Protein	0% 0g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Fruit syrup	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.11% 0.017mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.28% 0.014mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	12.5% 0.16mg	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	17.4% 69.5μg	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	2.5% 2.27mg	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	0.094% 0.014mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit syrup	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	162% 1.46mg	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	0.71% 0.057mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	3.76% 0.086mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Fruit syrup vs Blanched Almonds:

• Fruit syrup has more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 5.8 times more Vitamin B1, 59.3 times more Vitamin B2, 291.7 times more Vitamin B3, 31.4 times more Vitamin B5, 115 times more Vitamin B6, more Vitamin B9 and 2375 times more Vitamin E than Fruit syrup.
• Both Fruit syrup as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Fruit syrup vs Blanched Almonds:

• Blanched Almonds contain 29.5 times more Calcium, 57.1 times more Copper, 82 times more Iron, 268 times more Magnesium, 30.1 times more Manganese, more Phosphorus, 94.1 times more Potassium, 4 times more Selenium, more Sodium and 11.4 times more Zinc than Fruit syrup.

Comparison of macro-nutrients per 5 ounces:

• Fruit syrup has 4.6 times more Carbohydrate and 11.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, more Fat, more Saturated Fat, more Omega 6, 99 times more Fiber and more Protein than Fruit syrup.
• Both Fruit syrup as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.