Comparing Nutrients in 5 ounces Syrups, chocolate, fudge-type VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrups, chocolate, fudge-type	5%	23%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Syrups, chocolate, fudge-type	Almonds	Recommended Dietary Allowance
Energy	17% 496kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.64g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	68% 49.4g	8.5% 6.17g	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	NA	0.22% 0.16g	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	11.6% 6.52g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Syrups, chocolate, fudge-type	Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.4% 5.67μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.54% 0.085μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	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	25% 3.73mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, chocolate, fudge-type	Almonds	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	162% 1.46mg	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	23% 1.84mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.6% 137mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Syrups, chocolate, fudge-type vs Almonds:

• Syrups, chocolate, fudge-type have more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 6 times more Vitamin B1, 12.5 times more Vitamin B2, 14.5 times more Vitamin B3, 4 times more Vitamin B5, 6.9 times more Vitamin B6, 11 times more Vitamin B9 and 9.7 times more Vitamin E than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Syrups, chocolate, fudge-type vs Almonds:

• Syrups, chocolate, fudge-type have 346 times more Sodium than Almonds.
• While Almonds contain 5.5 times more Calcium, 3 times more Copper, 2.9 times more Iron, 5.6 times more Magnesium, 5.9 times more Manganese, 5 times more Phosphorus, 2.6 times more Potassium, 1.8 times more Selenium and 3.8 times more Zinc than Syrups, chocolate, fudge-type.

Comparison of macro-nutrients per 5 ounces:

• Syrups, chocolate, fudge-type have 8 times more Omega 3, 2.9 times more Carbohydrate and 8 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Energy, 5.6 times more Fat, 49.5 times more Omega 6, 4.5 times more Fiber and 4.6 times more Protein than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Almonds have similar amounts of Saturated Fat per 5 oz.
• Both Syrups, chocolate, fudge-type as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.