Comparing Nutrients in 7 ounces Fruit syrup VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Fruit syrup	Roasted Almonds	Recommended Dietary Allowance
Energy	23.3% 677kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	32% 41.7g	130g per day for Men 19-50 years
Sugars	145% 105g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	57% 21.6g	38g per day for Men 19-50 years
Protein	0% 0g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Fruit syrup	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	5.46% 0.065mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.15% 0.024mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	20.8% 0.27mg	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% 0μg	27.3% 109μg	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	3.53% 3.18mg	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	0.13% 0.02mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit syrup	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.6% 16mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	242% 2.2mg	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	0.99% 0.079mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	5.26% 0.12mg	193% 4.43mg	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	0% 0mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	0.41% 14mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fruit syrup vs Roasted Almonds:

• Fruit syrup has more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Vitamin B1, 99.8 times more Vitamin B2, 303.1 times more Vitamin B3, 32.1 times more Vitamin B5, 136 times more Vitamin B6, more Vitamin B9 and 2390 times more Vitamin E than Fruit syrup.
• Both Fruit syrup as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Fruit syrup vs Roasted Almonds:

• Dry Roasted Almonds contain 33.5 times more Calcium, 61.1 times more Copper, 93.3 times more Iron, 279 times more Magnesium, 36.6 times more Manganese, more Phosphorus, 101.9 times more Potassium, 2.5 times more Selenium and 12.7 times more Zinc than Fruit syrup.

Comparison of macro-nutrients per 7 ounces:

• Fruit syrup has 4.1 times more Carbohydrate and 10.9 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, more Fat, more Saturated Fat, more Omega 6, 109 times more Fiber and more Protein than Fruit syrup.
• Both Fruit syrup as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.