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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Roasted Almonds	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	29.2% 848kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	214% 3.43g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	53% 29.7g	11.4% 6.38g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	38% 380mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Toppings, nuts in syrup per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Toppings, nuts in syrup to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Almonds have 10 times more Vitamin B2, 9.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B9 and 103.9 times more Vitamin E than Toppings, nuts in syrup.
• While 5 oz of Toppings, nuts in syrup contain 2.3 times more Vitamin B1 and 1.3 times more Vitamin B6 than Dry Roasted Almonds.
• 5 ounces of Toppings, nuts in syrup have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Roasted Almonds have 7.7 times more Calcium, 2 times more Copper, 3.6 times more Iron, 5.2 times more Magnesium, 1.8 times more Manganese, 4 times more Phosphorus, 4.7 times more Potassium and 3.2 times more Zinc than Toppings, nuts in syrup.
• While 5 oz of Toppings, nuts in syrup contain 14 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Toppings, nuts in syrup contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.3 times more Energy, 2.4 times more Fat, 2.1 times more Saturated Fat, 4.7 times more Fiber and 4.7 times more Protein than Toppings, nuts in syrup.
• While 5 oz of Toppings, nuts in syrup contain 242 times more Omega 3, 2.8 times more Carbohydrate and 7.6 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Toppings, nuts in syrup offer comparable quantities of Omega 6 per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3