Comparing Nutrients in 7 ounces Syrups, chocolate, fudge-type VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrups, chocolate, fudge-type	5%	23%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Syrups, chocolate, fudge-type	Almonds	Recommended Dietary Allowance
Energy	24% 695kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	33% 42.8g	130g per day for Men 19-50 years
Sugars	95% 69g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	65.3% 25g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Syrups, chocolate, fudge-type	Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	34.8% 5.2mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, chocolate, fudge-type	Almonds	Recommended Dietary Allowance
Calcium	9.72% 97mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	227% 2.05mg	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	32.2% 2.58mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.5% 192mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	45.8% 687mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	1.17% 43.3g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Syrups, chocolate, fudge-type vs Almonds:

• Syrups, chocolate, fudge-type have more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 6 times more Vitamin B1, 12.5 times more Vitamin B2, 14.5 times more Vitamin B3, 4 times more Vitamin B5, 6.9 times more Vitamin B6, 11 times more Vitamin B9 and 9.7 times more Vitamin E than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Syrups, chocolate, fudge-type vs Almonds:

• Syrups, chocolate, fudge-type have 346 times more Sodium than Almonds.
• While Almonds contain 5.5 times more Calcium, 3 times more Copper, 2.9 times more Iron, 5.6 times more Magnesium, 5.9 times more Manganese, 5 times more Phosphorus, 2.6 times more Potassium, 1.8 times more Selenium and 3.8 times more Zinc than Syrups, chocolate, fudge-type.

Comparison of macro-nutrients per 7 ounces:

• Syrups, chocolate, fudge-type have 8 times more Omega 3, 2.9 times more Carbohydrate and 8 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Energy, 5.6 times more Fat, 49.5 times more Omega 6, 4.5 times more Fiber and 4.6 times more Protein than Syrups, chocolate, fudge-type.
• Both Syrups, chocolate, fudge-type and Almonds have similar amounts of Saturated Fat per 7 oz.
• Both Syrups, chocolate, fudge-type as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.