Comparing Nutrients in 7 ounces Toppings, nuts in syrup VS Syrups, table blends, corn, refiner, and sugar

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Syrups, table blends, corn, refiner, and sugar	0%	0%	100%

Macro Nutrients

	Toppings, nuts in syrup	Syrups, table blends, corn, refiner, and sugar	Recommended Dietary Allowance
Energy	30.7% 889kcal	22% 633kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	0% 0g	32g per day for Men 19-50 years
Omega 3	300% 4.8g	NA	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	NA	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	128% 166g	130g per day for Men 19-50 years
Sugars	101% 73g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	0% 0g	38g per day for Men 19-50 years
Protein	16% 8.93g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Syrups, table blends, corn, refiner, and sugar	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	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	1.37% 0.018mg	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	1.5% 5.95μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.04% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Syrups, table blends, corn, refiner, and sugar	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	13.2% 0.12mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	7.6% 0.17mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	0.79% 29g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Toppings, nuts in syrup VS Syrups, table blends, corn, refiner, and sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of Toppings, nuts in syrup versus 7 oz of Syrups, table blends, corn, refiner, and sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toppings, nuts in syrup vs Syrups, table blends, corn, refiner, and sugar:

• 7 ounces of Toppings, nuts in syrup have 30 times more Vitamin B1, 2.6 times more Vitamin B2, 18.7 times more Vitamin B3, 5.9 times more Vitamin B5, 19.8 times more Vitamin B6 and 8.7 times more Vitamin B9 than Syrups, table blends, corn, refiner, and sugar.
• 7 ounces of Syrups, table blends, corn, refiner, and sugar have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Toppings, nuts in syrup as well as Syrups, table blends, corn, refiner, and sugar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Toppings, nuts in syrup vs Syrups, table blends, corn, refiner, and sugar:

• 7 ounces of Toppings, nuts in syrup have 1.5 times more Calcium, 9 times more Copper, 1.4 times more Iron, 6 times more Magnesium, 13.7 times more Manganese, 14.8 times more Phosphorus, 2.4 times more Potassium, 2.6 times more Selenium and 35 times more Zinc than Syrups, table blends, corn, refiner, and sugar.
• While 7 oz of Syrups, table blends, corn, refiner, and sugar contain 1.7 times more Sodium than Toppings, nuts in syrup.
• 7 ounces of Syrups, table blends, corn, refiner, and sugar lack sufficient amounts of Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toppings, nuts in syrup have 1.4 times more Energy, more Fat, more Saturated Fat, more Fiber and more Protein than Syrups, table blends, corn, refiner, and sugar.
• While 7 oz of Syrups, table blends, corn, refiner, and sugar contain 1.4 times more Carbohydrate than Toppings, nuts in syrup.
• 7 ounces of Syrups, table blends, corn, refiner, and sugar provide inadequate amounts of Fiber and Protein