Comparing Nutrients in 7 ounces Syrup, NESTLE, chocolate VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Syrup, NESTLE, chocolate	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18.4% 534kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	27% 35g	130g per day for Men 19-50 years
Sugars	164% 119g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 119g	% 8.7g	g per day for Men 19-50 years
Fiber	0% 0g	55% 21g	38g per day for Men 19-50 years
Protein	0% 0g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	Oil 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	0.99% 0.012mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.15% 0.34mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.79% 0.04mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	18% 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	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	1.7% 63.3g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds contain 15.3 times more Vitamin B1, 25.2 times more Vitamin B2, 21.2 times more Vitamin B3, 11.5 times more Vitamin B5, 13.1 times more Vitamin B6, 9 times more Vitamin B9 and 2597 times more Vitamin E than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Oil Roasted 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 Oil Roasted Almonds:

• Syrup, NESTLE, chocolate has 150 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Calcium, 3.1 times more Copper, more Iron, 6.9 times more Magnesium, 8 times more Manganese, 8 times more Phosphorus, 5.7 times more Potassium, 2.7 times more Selenium and 5.6 times more Zinc than Syrup, NESTLE, chocolate.

Comparison of macro-nutrients per 7 ounces:

• Syrup, NESTLE, chocolate has 3.8 times more Carbohydrate and 13.2 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 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 Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.