Comparing Nutrients in 7 ounces Syrups, table blends, pancake, reduced-calorie VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Syrups, table blends, pancake, reduced-calorie	0%	0%	100%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Syrups, table blends, pancake, reduced-calorie	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	11.3% 327kcal	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	68% 88.4g	27% 35g	130g per day for Men 19-50 years
Sugars	89.8% 65g	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	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 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

	Syrups, table blends, pancake, reduced-calorie	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	4.13% 0.05mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.2% 0.01mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.46% 0.006mg	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	0% 0μg	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% 0mg	344% 51.5mg	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, table blends, pancake, reduced-calorie	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	211% 1.9mg	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	0.74% 0.06mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	12% 85.3mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	0.18% 5.95mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, table blends, pancake, reduced-calorie VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Syrups, table blends, pancake, reduced-calorie versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Syrups, table blends, pancake, reduced-calorie vs Oil Roasted Almonds:

• 7 oz of Oil Roasted Almonds contain 3.7 times more Vitamin B1, 260.3 times more Vitamin B2, 916.3 times more Vitamin B3, 45.8 times more Vitamin B5, 39.3 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Syrups, table blends, pancake, reduced-calorie.
• 7 ounces of Syrups, table blends, pancake, reduced-calorie have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Syrups, table blends, pancake, reduced-calorie as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Syrups, table blends, pancake, reduced-calorie vs Oil Roasted Almonds:

• 7 ounces of Syrups, table blends, pancake, reduced-calorie have 178 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 29.1 times more Calcium, 53.1 times more Copper, 122.7 times more Iron, 137 times more Magnesium, 111.8 times more Manganese, 10.8 times more Phosphorus, 233 times more Potassium, 8.2 times more Selenium and 15.4 times more Zinc than Syrups, table blends, pancake, reduced-calorie.
• 7 ounces of Syrups, table blends, pancake, reduced-calorie lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Syrups, table blends, pancake, reduced-calorie have 2.5 times more Carbohydrate and 7.2 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.7 times more Energy, more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrups, table blends, pancake, reduced-calorie.
• 7 ounces of Syrups, table blends, pancake, reduced-calorie provide inadequate amounts of Omega 6, Fiber and Protein
• Both Syrups, table blends, pancake, reduced-calorie as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.