Comparing Nutrients in 100 grams Sweetener, syrup, agave VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetener, syrup, agave	0%	1%	99%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sweetener, syrup, agave	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.7% 310kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	13% 4.2g	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	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.4g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	94% 68g	6.28% 4.55g	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	76.7% 55.6g	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	% 12.4g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.38g	g per day for Men 19-50 years
Fiber	0.53% 0.2g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	0.16% 0.09g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Sweetener, syrup, agave	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	9.08% 0.12mg	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	7.5% 30μg	6.75% 27μg	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	19% 17mg	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	6.53% 0.98mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.8% 22.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetener, syrup, agave	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.1% 1mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	106% 0.96mg	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	1.13% 0.09mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	0.24% 1mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	0.22% 0.005mg	107% 2.46mg	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	0.14% 1mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	0.12% 4mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.091% 0.01mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetener, syrup, agave VS Oil Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Sweetener, syrup, agave versus 100 g of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweetener, syrup, agave vs Oil Roasted Almonds:

• 100 grams of Sweetener, syrup, agave have 1.3 times more Vitamin B1, 2 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 4.7 times more Vitamin B2, 5.3 times more Vitamin B3 and 26.5 times more Vitamin E than Sweetener, syrup, agave.
• Both Sweetener, syrup, agave and Oil Roasted Almonds provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Sweetener, syrup, agave as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sweetener, syrup, agave vs Oil Roasted Almonds:

• 100 g of Oil Roasted Almonds contain 291 times more Calcium, 106.1 times more Copper, 40.9 times more Iron, 274 times more Magnesium, 492 times more Manganese, 466 times more Phosphorus, 174.8 times more Potassium, 2.4 times more Selenium and 307 times more Zinc than Sweetener, syrup, agave.
• 100 grams of Sweetener, syrup, agave lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetener, syrup, agave have 4.3 times more Carbohydrate, 15 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 2 times more Energy, 122.6 times more Fat, more Saturated Fat, more Omega 6, 52.5 times more Fiber and 235.9 times more Protein than Sweetener, syrup, agave.
• 100 grams of Sweetener, syrup, agave provide inadequate amounts of Omega 6, Fiber and Protein
• Both Sweetener, syrup, agave as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 100 grams.