Comparing Nutrients in 5 ounces Blanched Almonds VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Blanched Almonds	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	29% 836kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	214% 3.43g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	71.8% 52g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	54% 30.3g	11.4% 6.38g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Toppings, nuts in syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	19.4% 0.25mg	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	17.4% 69.5μg	9.2% 37μg	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	0.47% 0.43mg	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	224% 33.7mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	33.5% 335mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	85% 0.77mg	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	58% 4.65mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	74.4% 1.7mg	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	97% 682mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.56% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Toppings, nuts in syrup:

• Blanched Almonds have 5.9 times more Vitamin B2, 9.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B9 and 103.3 times more Vitamin E than Toppings, nuts in syrup.
• While Toppings, nuts in syrup contain 1.5 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Toppings, nuts in syrup have similar amounts of Vitamin B1 per 5 oz.
• Both Blanched Almonds as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Toppings, nuts in syrup:

• Blanched Almonds have 6.7 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 5 times more Magnesium, 1.5 times more Manganese, 4.1 times more Phosphorus, 4.4 times more Potassium, 1.5 times more Selenium and 2.8 times more Zinc than Toppings, nuts in syrup.
• While Toppings, nuts in syrup contain 2.2 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.3 times more Energy, 2.4 times more Fat, 2 times more Saturated Fat, 4.3 times more Fiber and 4.8 times more Protein than Toppings, nuts in syrup.
• While Toppings, nuts in syrup contain 605 times more Omega 3, 3.1 times more Carbohydrate and 7.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Toppings, nuts in syrup have similar amounts of Omega 6 per 5 oz.
• Both Blanched Almonds as well as Toppings, nuts in syrup have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.