Comparing Nutrients in 7 ounces Toppings, nuts in syrup VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Almonds	14%	72%	14%

Macro Nutrients

	Toppings, nuts in syrup	Almonds	Recommended Dietary Allowance
Energy	30.7% 889kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	300% 4.8g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	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	88.7% 115g	33% 42.8g	130g per day for Men 19-50 years
Sugars	101% 73g	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	12% 4.56g	65.3% 25g	38g per day for Men 19-50 years
Protein	16% 8.93g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	13% 51.6μg	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	0.66% 0.6mg	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	3.04% 0.46mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Almonds	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	26% 2.1mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	33.5% 234mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.79% 29g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toppings, nuts in syrup vs Almonds:

• Toppings, nuts in syrup have 1.3 times more Vitamin B6 than Almonds.
• While Almonds contain 9.5 times more Vitamin B2, 9.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B9 and 111.4 times more Vitamin E than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Toppings, nuts in syrup as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Toppings, nuts in syrup vs Almonds:

• Toppings, nuts in syrup have 42 times more Sodium than Almonds.
• While Almonds contain 7.7 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 5 times more Magnesium, 1.8 times more Manganese, 4.1 times more Phosphorus, 4.9 times more Potassium, 2 times more Selenium and 3 times more Zinc than Toppings, nuts in syrup.

Comparison of macro-nutrients per 7 ounces:

• Toppings, nuts in syrup have 806.7 times more Omega 3, 2.7 times more Carbohydrate and 8.4 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 2.3 times more Fat, 1.9 times more Saturated Fat, 5.4 times more Fiber and 4.7 times more Protein than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Almonds have similar amounts of Omega 6 per 7 oz.
• Both Toppings, nuts in syrup as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.