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

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Almonds	14%	72%	14%

Macro Nutrients

	Toppings, nuts in syrup	Almonds	Recommended Dietary Allowance
Energy	22% 635kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	214% 3.43g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	63.3% 82.3g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	8.58% 3.26g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	11.4% 6.38g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	9.2% 37μg	15.6% 62.4μg	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	0.47% 0.43mg	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	2.17% 0.33mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Almonds	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	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	18.6% 1.5mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	74.4% 1.7mg	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	24% 167mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Toppings, nuts in syrup have 1.3 times more Vitamin B6 than Almonds.
• While Almonds contain 9.5 times more Vitamin B2, 9.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B9 and 111.4 times more Vitamin E than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Toppings, nuts in syrup as well as 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 Toppings, nuts in syrup vs Almonds:

• Toppings, nuts in syrup have 42 times more Sodium than Almonds.
• While Almonds contain 7.7 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 5 times more Magnesium, 1.8 times more Manganese, 4.1 times more Phosphorus, 4.9 times more Potassium, 2 times more Selenium and 3 times more Zinc than Toppings, nuts in syrup.

Comparison of macro-nutrients per 5 ounces:

• Toppings, nuts in syrup have 806.7 times more Omega 3, 2.7 times more Carbohydrate and 8.4 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 2.3 times more Fat, 1.9 times more Saturated Fat, 5.4 times more Fiber and 4.7 times more Protein than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Almonds have similar amounts of Omega 6 per 5 oz.
• Both Toppings, nuts in syrup as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.