Comparing Nutrients in 7 ounces Syrup, NESTLE, chocolate VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Syrup, NESTLE, chocolate	Blanched Almonds	Recommended Dietary Allowance
Energy	18.4% 534kcal	40.4% 1171kcal	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	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	28.5% 37g	130g per day for Men 19-50 years
Sugars	164% 119g	12.7% 9.2g	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	0% 0g	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	% 0g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 119g	% 8.85g	g per day for Men 19-50 years
Fiber	0% 0g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	0% 0g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.15% 0.34mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.79% 0.04mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	17.6% 0.23mg	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	1.5% 5.95μg	24.3% 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% 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	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, NESTLE, chocolate	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	226% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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% 0mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	158% 3.64mg	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	16.4% 115mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	1.7% 63.3g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Syrup, NESTLE, chocolate vs Blanched Almonds:

• Blanched Almonds contain 31.8 times more Vitamin B1, 22.9 times more Vitamin B2, 20.2 times more Vitamin B3, 15.7 times more Vitamin B5, 12.8 times more Vitamin B6, 16.3 times more Vitamin B9 and 2375 times more Vitamin E than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Syrup, NESTLE, chocolate vs Blanched Almonds:

• Syrup, NESTLE, chocolate has 7.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain more Calcium, 3.3 times more Copper, more Iron, 6.7 times more Magnesium, 6 times more Manganese, 8.3 times more Phosphorus, 5.4 times more Potassium, 2.1 times more Selenium and 5.4 times more Zinc than Syrup, NESTLE, chocolate.

Comparison of macro-nutrients per 7 ounces:

• Syrup, NESTLE, chocolate has 3.6 times more Carbohydrate and 13 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Energy, more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.