Comparing Nutrients in 7 ounces Blanched Almonds VS Chocolate Syrup

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Chocolate Syrup	3%	4%	93%

Macro Nutrients

	Blanched Almonds	Chocolate Syrup	Recommended Dietary Allowance
Energy	40.4% 1171kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	99% 129g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	136% 99g	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	0% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	76% 42.5g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Chocolate Syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	0.52% 0.026mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	0.92% 0.012mg	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	24.3% 97μg	0.99% 3.97μg	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% 0mg	0.44% 0.4mg	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	314% 47mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Chocolate Syrup	Recommended Dietary Allowance
Calcium	47% 468mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	113% 1mg	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	81.4% 6.5mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	33% 0.76mg	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	136% 955mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Chocolate Syrup per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Chocolate Syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Chocolate Syrup:

• 7 ounces of Blanched Almonds have 21.2 times more Vitamin B1, 14.2 times more Vitamin B2, 10.9 times more Vitamin B3, 24.2 times more Vitamin B5, 19.2 times more Vitamin B6, 24.5 times more Vitamin B9 and 1187.5 times more Vitamin E than Chocolate Syrup.
• 7 ounces of Chocolate Syrup have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as Chocolate Syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Chocolate Syrup:

• 7 ounces of Blanched Almonds have 16.9 times more Calcium, 2 times more Copper, 1.6 times more Iron, 4.1 times more Magnesium, 4.8 times more Manganese, 3.7 times more Phosphorus, 2.9 times more Potassium, 2.3 times more Selenium and 4.1 times more Zinc than Chocolate Syrup.
• While 7 oz of Chocolate Syrup contain 3.8 times more Sodium than Blanched Almonds.
• 7 ounces of Chocolate Syrup lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 2.1 times more Energy, 46.5 times more Fat, 7.6 times more Saturated Fat, 515.2 times more Omega 6, 3.8 times more Fiber and 10.2 times more Protein than Chocolate Syrup.
• While 7 oz of Chocolate Syrup contain 3.5 times more Carbohydrate and 10.7 times more Sugars than Blanched Almonds.
• 7 ounces of Chocolate Syrup provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Chocolate Syrup provide inadequate amounts of Omega 3 in seven ounces.