Comparing Nutrients in 7 ounces Syrups, malt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrups, malt	8%	0%	92%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Syrups, malt	Blanched Almonds	Recommended Dietary Allowance
Energy	21.8% 631kcal	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	NA	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	195% 141g	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	NA	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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 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	22% 12.3g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Syrups, malt	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	1.8% 0.022mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	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	5.95% 24μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	12% 121mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	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	67% 468mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	44.4% 24.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	1.13% 42g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Syrups, malt have 2.3 times more Vitamin B3 and 4.3 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 17.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B5 and 4.1 times more Vitamin B9 than Syrups, malt.
• Both Syrups, malt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

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

• Syrups, malt have 3.8 times more Selenium and 1.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 5.1 times more Copper, 3.4 times more Iron, 3.7 times more Magnesium, 18.4 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium and 21.2 times more Zinc than Syrups, malt.

Comparison of macro-nutrients per 7 ounces:

• Syrups, malt have 3.8 times more Carbohydrate and 15.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Energy, more Fat, more Saturated Fat, more Fiber and 3.5 times more Protein than Syrups, malt.
• Both Syrups, malt as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.