Comparing Nutrients in 5 ounces Syrup, NESTLE, chocolate VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Syrup, NESTLE, chocolate	Blanched Almonds	Recommended Dietary Allowance
Energy	13% 381kcal	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	73.3% 95g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	117% 85g	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	0% 0g	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	% 0g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 85g	% 6.32g	g per day for Men 19-50 years
Fiber	0% 0g	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

	Syrup, NESTLE, chocolate	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	0.71% 0.009mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.25mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.57% 0.028mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	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	1.06% 4.25μg	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	0% 0mg	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	0.24% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, NESTLE, chocolate	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.91% 36.4μg	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% 0mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	11.7% 82.2mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	14% 213mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	1.22% 45.2g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Syrup, NESTLE, chocolate vs Blanched Almonds:

• Blanched Almonds contain 31.8 times more Vitamin B1, 22.9 times more Vitamin B2, 20.2 times more Vitamin B3, 15.7 times more Vitamin B5, 12.8 times more Vitamin B6, 16.3 times more Vitamin B9 and 2375 times more Vitamin E than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Syrup, NESTLE, chocolate vs Blanched Almonds:

• Syrup, NESTLE, chocolate has 7.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain more Calcium, 3.3 times more Copper, more Iron, 6.7 times more Magnesium, 6 times more Manganese, 8.3 times more Phosphorus, 5.4 times more Potassium, 2.1 times more Selenium and 5.4 times more Zinc than Syrup, NESTLE, chocolate.

Comparison of macro-nutrients per 5 ounces:

• Syrup, NESTLE, chocolate has 3.6 times more Carbohydrate and 13 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Energy, more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.