Comparing Nutrients in 7 ounces Syrups, malt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrups, malt	8%	0%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Syrups, malt	Almonds	Recommended Dietary Allowance
Energy	21.8% 631kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	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	109% 141g	33% 42.8g	130g per day for Men 19-50 years
Sugars	195% 141g	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	0% 0g	65.3% 25g	38g per day for Men 19-50 years
Protein	22% 12.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Syrups, malt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	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	5.95% 24μg	22% 87.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, malt	Almonds	Recommended Dietary Allowance
Calcium	12% 121mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	24% 1.9mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	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	67% 468mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	44.4% 24.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	1.13% 42g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Syrups, malt have 2.2 times more Vitamin B3 and 3.6 times more Vitamin B6 than Almonds.
• While Almonds contain 18.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.8 times more Vitamin B5 and 3.7 times more Vitamin B9 than Syrups, malt.
• Both Syrups, malt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

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

• Syrups, malt have 3 times more Selenium and 35 times more Sodium than Almonds.
• While Almonds contain 4.4 times more Calcium, 5.2 times more Copper, 3.9 times more Iron, 3.8 times more Magnesium, 21.8 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium and 22.3 times more Zinc than Syrups, malt.

Comparison of macro-nutrients per 7 ounces:

• Syrups, malt have 3.3 times more Carbohydrate and 16.4 times more Sugars than Almonds.
• While Almonds contain 1.8 times more Energy, more Fat, more Saturated Fat, more Fiber and 3.4 times more Protein than Syrups, malt.
• Both Syrups, malt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.