Comparing Nutrients in 5 ounces Almonds VS Fruit syrup

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Fruit syrup	0%	0%	100%

Macro Nutrients

	Almonds	Fruit syrup	Recommended Dietary Allowance
Energy	28.3% 821kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	93% 121g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	104% 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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	53.5% 30g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Almonds	Fruit syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	0.11% 0.017mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	0.28% 0.014mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	0.11% 0.001mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	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	2.5% 2.27mg	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	242% 36.3mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Fruit syrup	Recommended Dietary Allowance
Calcium	38% 381mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	2.83% 0.026mg	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	65.7% 5.26mg	0.71% 0.057mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	3.76% 0.086mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.56% 21g	3700g per day for Men 19-50 years

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

• Almonds have 6.2 times more Vitamin B1, 94.8 times more Vitamin B2, 301.5 times more Vitamin B3, 47.1 times more Vitamin B5, 137 times more Vitamin B6, more Vitamin B9 and 2563 times more Vitamin E than Fruit syrup.
• While Fruit syrup contains more Vitamin C than Almonds.
• Both Almonds as well as Fruit syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Fruit syrup:

• Almonds have 33.6 times more Calcium, 57.3 times more Copper, 92.8 times more Iron, 270 times more Magnesium, 35.7 times more Manganese, more Phosphorus, 104.7 times more Potassium, 5.1 times more Selenium and 12 times more Zinc than Fruit syrup.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.7 times more Energy, more Fat, more Saturated Fat, more Omega 6, 125 times more Fiber and more Protein than Fruit syrup.
• While Fruit syrup contains 4 times more Carbohydrate and 12.2 times more Sugars than Almonds.
• Both Almonds as well as Fruit syrup have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.