Comparing Nutrients in 7 ounces Syrups, corn, light VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Almond paste	8%	52%	40%

Macro Nutrients

	Syrups, corn, light	Almond paste	Recommended Dietary Allowance
Energy	19.4% 562kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	73% 95g	130g per day for Men 19-50 years
Sugars	210% 152g	99% 72g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	25% 9.53g	38g per day for Men 19-50 years
Protein	0% 0g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	5.5% 0.071mg	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	0% 0μg	36.2% 145μg	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	0.22% 0.2mg	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% 0mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Almond paste	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	100% 0.9mg	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	0% 0mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	74% 1.7mg	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	0% 0mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	0.058% 2mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	8.2% 123mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	1.22% 45.3g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Syrups, corn, light vs Almond paste:

• Almond paste contains 1.4 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Syrups, corn, light.
• Both Syrups, corn, light as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Syrups, corn, light vs Almond paste:

• Syrups, corn, light have 6.9 times more Sodium than Almond paste.
• While Almond paste contains 13.2 times more Calcium, more Copper, more Iron, 130 times more Magnesium, more Manganese, more Phosphorus, 314 times more Potassium, 6 times more Selenium and 3.4 times more Zinc than Syrups, corn, light.

Comparison of macro-nutrients per 7 ounces:

• Syrups, corn, light have 1.6 times more Carbohydrate and 2.1 times more Sugars than Almond paste.
• While Almond paste contains 1.6 times more Energy, 138.7 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, corn, light.
• Both Syrups, corn, light as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.