Comparing Nutrients in 100 grams Sweeteners, sugar substitute, granulated, brown VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweeteners, sugar substitute, granulated, brown	2%	0%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Sweeteners, sugar substitute, granulated, brown	Almonds	Recommended Dietary Allowance
Energy	12% 347kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	NA	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	5.56% 4.03g	6% 4.35g	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	0% 0g	0.15% 0.11g	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	% 1.1g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.95g	g per day for Men 19-50 years
Fiber	1.58% 0.6g	33% 12.5g	38g per day for Men 19-50 years
Protein	3.68% 2.06g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Sweeteners, sugar substitute, granulated, brown	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.08mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.15% 0.015mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweeteners, sugar substitute, granulated, brown	Almonds	Recommended Dietary Allowance
Calcium	88% 879mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	0.78% 0.007mg	115% 1.03mg	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	2% 0.16mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	0.96% 0.022mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.14% 8mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	1.15% 39mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	NA	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	38% 572mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.25% 9.14g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweeteners, sugar substitute, granulated, brown vs Almonds:

• Almonds contain 13.7 times more Vitamin B1, 75.9 times more Vitamin B2, 5.9 times more Vitamin B5 and 9.1 times more Vitamin B6 than Sweeteners, sugar substitute, granulated, brown.

Comparing minerals per 100 grams for Sweeteners, sugar substitute, granulated, brown vs Almonds:

• Sweeteners, sugar substitute, granulated, brown have 3.3 times more Calcium and 572 times more Sodium than Almonds.
• While Almonds contain 147.3 times more Copper, 23.2 times more Iron, 45 times more Magnesium, 99 times more Manganese, 60.1 times more Phosphorus, 18.8 times more Potassium and 78 times more Zinc than Sweeteners, sugar substitute, granulated, brown.

Comparison of macro-nutrients per 100 grams:

• Sweeteners, sugar substitute, granulated, brown have 3.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, more Fat, 20.8 times more Fiber and 10.3 times more Protein than Sweeteners, sugar substitute, granulated, brown.
• Both Sweeteners, sugar substitute, granulated, brown and Almonds have similar amounts of Sugars per 100 g.
• Both Sweeteners, sugar substitute, granulated, brown as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.