Comparing Nutrients in 7 ounces Almond paste VS Syrups, corn, high-fructose

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Almond paste	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	31.3% 909kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	116% 151g	130g per day for Men 19-50 years
Sugars	99% 72g	207% 150g	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	25% 9.53g	0% 0g	38g per day for Men 19-50 years
Protein	32% 18g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Syrups, corn, high-fructose	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	0.44% 0.022mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	0% 0mg	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	36.2% 145μg	0% 0μg	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	0.22% 0.2mg	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	179% 27mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	34% 341mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	6.4% 0.058mg	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	39.7% 3.18mg	0.74% 0.06mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	8.1% 0.19mg	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	73% 512mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.3% 47.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Syrups, corn, high-fructose per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Syrups, corn, high-fructose to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Syrups, corn, high-fructose:

• 7 ounces of Almond paste have more Vitamin B1, 21.8 times more Vitamin B2, more Vitamin B3, 10.3 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Syrups, corn, high-fructose.
• 7 ounces of Syrups, corn, high-fructose have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Almond paste as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Syrups, corn, high-fructose:

• 7 ounces of Almond paste have more Calcium, 15.7 times more Copper, 53.3 times more Iron, more Magnesium, 9.1 times more Manganese, more Phosphorus, more Potassium, 6 times more Selenium and 74 times more Zinc than Syrups, corn, high-fructose.
• 7 ounces of Syrups, corn, high-fructose lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 1.6 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, corn, high-fructose.
• While 7 oz of Syrups, corn, high-fructose contain 1.6 times more Carbohydrate and 2.1 times more Sugars than Almond paste.
• 7 ounces of Syrups, corn, high-fructose provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein