Comparing Nutrients in 7 ounces Blanched Almonds VS Syrups, malt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Syrups, malt	8%	0%	92%

Macro Nutrients

	Blanched Almonds	Syrups, malt	Recommended Dietary Allowance
Energy	40.4% 1171kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	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	109% 141g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	195% 141g	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	0% 0g	38g per day for Men 19-50 years
Protein	76% 42.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Syrups, malt	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	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	76.3% 0.99mg	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	5.95% 24μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Syrups, malt	Recommended Dietary Allowance
Calcium	47% 468mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	44% 0.4mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	8.63% 0.2mg	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	67% 468mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	44.4% 24.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	1.13% 42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Syrups, malt:

• Blanched Almonds have 17.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B5 and 4.1 times more Vitamin B9 than Syrups, malt.
• While Syrups, malt contain 2.3 times more Vitamin B3 and 4.3 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Syrups, malt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Syrups, malt:

• Blanched Almonds have 3.9 times more Calcium, 5.1 times more Copper, 3.4 times more Iron, 3.7 times more Magnesium, 18.4 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium and 21.2 times more Zinc than Syrups, malt.
• While Syrups, malt contain 3.8 times more Selenium and 1.8 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.9 times more Energy, more Fat, more Saturated Fat, more Fiber and 3.5 times more Protein than Syrups, malt.
• While Syrups, malt contain 3.8 times more Carbohydrate and 15.4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Syrups, malt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.