Comparing Nutrients in 5 ounces Syrup, maple, Canadian VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrup, maple, Canadian	0%	0%	100%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Syrup, maple, Canadian	Roasted Almonds	Recommended Dietary Allowance
Energy	13% 383kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	NA	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	23% 29.8g	130g per day for Men 19-50 years
Sugars	117% 85g	9.5% 6.9g	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	0.66% 0.48g	0.02% 0.014g	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	% 0.92g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 83.5g	% 6.73g	g per day for Men 19-50 years
Fiber	0% 0g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	0% 0g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Syrup, maple, Canadian	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.72% 0.11mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.19mg	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	NA	19.5% 78μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, maple, Canadian	Roasted Almonds	Recommended Dietary Allowance
Calcium	15.5% 155mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	NA	173% 1.56mg	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	1.95% 0.16mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	138% 3.16mg	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	NA	95% 668mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Syrup, maple, Canadian vs Roasted Almonds:

• Dry Roasted Almonds contain 44.9 times more Vitamin B3 than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Syrup, maple, Canadian as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Syrup, maple, Canadian vs Roasted Almonds:

• Dry Roasted Almonds contain 2.5 times more Calcium, 33.9 times more Iron, 13.3 times more Magnesium, 3.2 times more Potassium and 4.7 times more Zinc than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian and Dry Roasted Almonds have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Syrup, maple, Canadian has 3.2 times more Carbohydrate and 12.3 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Energy, more Fat, more Fiber and more Protein than Syrup, maple, Canadian.
• Both Syrup, maple, Canadian as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.