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

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Syrup, NESTLE, chocolate	Roasted Almonds	Recommended Dietary Allowance
Energy	13% 381kcal	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	0% 0g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	73.3% 95g	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% 0g	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	% 0g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 85g	% 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, NESTLE, chocolate	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	0.71% 0.009mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.25mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.57% 0.028mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	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	1.06% 4.25μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	11.7% 82.2mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	14% 213mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.22% 45.2g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds contain 12.8 times more Vitamin B1, 38.6 times more Vitamin B2, 21 times more Vitamin B3, 16.1 times more Vitamin B5, 15.1 times more Vitamin B6, 18.3 times more Vitamin B9 and 2390 times more Vitamin E than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Dry Roasted 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 Roasted Almonds:

• Syrup, NESTLE, chocolate has 50 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Calcium, 3.6 times more Copper, more Iron, 7 times more Magnesium, 7.2 times more Manganese, 8.1 times more Phosphorus, 5.8 times more Potassium, 1.3 times more Selenium and 6 times more Zinc than Syrup, NESTLE, chocolate.

Comparison of macro-nutrients per 5 ounces:

• Syrup, NESTLE, chocolate 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 Saturated Fat, more Omega 6, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.