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

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Toppings, nuts in syrup	Blanched Almonds	Recommended Dietary Allowance
Energy	30.7% 889kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	300% 4.8g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	101% 73g	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	12% 4.56g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	16% 8.93g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	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	29.8% 0.36mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	13% 51.6μg	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	0.66% 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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	26% 2.1mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	33.5% 234mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.79% 29g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Toppings, nuts in syrup have 1.5 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 5.9 times more Vitamin B2, 9.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B9 and 103.3 times more Vitamin E than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Blanched Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Toppings, nuts in syrup as well as Blanched 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 Blanched Almonds:

• Toppings, nuts in syrup have 2.2 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 6.7 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 5 times more Magnesium, 1.5 times more Manganese, 4.1 times more Phosphorus, 4.4 times more Potassium, 1.5 times more Selenium and 2.8 times more Zinc than Toppings, nuts in syrup.

Comparison of macro-nutrients per 7 ounces:

• Toppings, nuts in syrup have 605 times more Omega 3, 3.1 times more Carbohydrate and 7.9 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 2.4 times more Fat, 2 times more Saturated Fat, 4.3 times more Fiber and 4.8 times more Protein than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Blanched Almonds have similar amounts of Omega 6 per 7 oz.
• Both Toppings, nuts in syrup as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.