Comparing Nutrients in 7 ounces Chocolate Syrup VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Chocolate Syrup	3%	4%	93%
Almond paste	8%	52%	40%

Macro Nutrients

	Chocolate Syrup	Almond paste	Recommended Dietary Allowance
Energy	19% 554kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	73% 95g	130g per day for Men 19-50 years
Sugars	136% 99g	99% 72g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	25% 9.53g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Chocolate Syrup	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.52% 0.026mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	5.5% 0.071mg	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	0.99% 3.97μg	36.2% 145μg	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	0.44% 0.4mg	0.22% 0.2mg	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	0.26% 0.04mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Syrup	Almond paste	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	100% 0.9mg	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	52.3% 4.2mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	74% 1.7mg	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	36.6% 256mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chocolate Syrup vs Almond paste:

• Almond paste contains 9.1 times more Vitamin B1, 8.3 times more Vitamin B2, 4.4 times more Vitamin B3, 8.7 times more Vitamin B5, 6 times more Vitamin B6, 36.5 times more Vitamin B9 and 677 times more Vitamin E than Chocolate Syrup.
• Both Chocolate Syrup as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Chocolate Syrup vs Almond paste:

• Chocolate Syrup has 1.3 times more Iron and 8 times more Sodium than Almond paste.
• While Almond paste contains 12.3 times more Calcium, 2 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium, 3 times more Selenium and 2 times more Zinc than Chocolate Syrup.
• Both Chocolate Syrup and Almond paste have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chocolate Syrup has 1.4 times more Carbohydrate and 1.4 times more Sugars than Almond paste.
• While Almond paste contains 1.6 times more Energy, 24.5 times more Fat, 5.1 times more Saturated Fat, 99.5 times more Omega 3, 232.3 times more Omega 6, 1.8 times more Fiber and 4.3 times more Protein than Chocolate Syrup.
• Both Chocolate Syrup as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.