Comparing Nutrients in 300 calories AlmondsVS Syrups, chocolate, fudge-type

Weight per 300 calories

Almonds

51.8g

Syrups, chocolate, fudge-type

85.7g

Almonds have 1.7 times more energy per 100g than Syrups, chocolate, fudge-type. It has very high energy density when compared to other foods. Syrups, chocolate, fudge-type having high energy density.

Which food has more nutrients per 300 calories - Almonds or Syrups, chocolate, fudge-type?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Syrups, chocolate, fudge-type

23%

72%

300 kcal ▼

Macro Nutrients

Almondsvs Syrups, chocolate, fudge-type

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.7%26g

Fat

7.86%7.63g

26 gvs7.63 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g

Saturated Fat

10.7%3.4g

1.97 gvs3.4 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g

Omega 3

1.3%0.021g

0.002 gvs0.021 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g

Omega 6

1.26%0.21g

6.4 gvs0.21 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0.3%0.86mg

0 mgvs0.86 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.6%11g

Carbohydrate

41.5%54g

11 gvs54 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g

Sugars

41%30g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.25 gvs30 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g

Fructose

≤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]

0.057 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g

Glucose

0.088 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g

Sucrose

2.05 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.48g

Fiber

6.3%2.4g

6.48 gvs2.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g

Protein

7.04%3.94g

11 gvs3.94 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Syrups, chocolate, fudge-type

0%0μg

Vitamin A

0.095%0.86μg

RAE, retinol activity equivalents

0 μgvs0.86 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg

Vitamin B1

2.43%0.029mg

Thiamine

0.11 mgvs0.029 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg

Vitamin B2

6%0.078mg

Riboflavin

0.59 mgvs0.078 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

1.34%0.21mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs0.21 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg

Vitamin B5

2.04%0.1mg

Pantothenic acid

0.24 mgvs0.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg

Vitamin B6

1.3%0.017mg

Pyridoxine

0.071 mgvs0.017 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.7%22.8μg

Vitamin B9

0.86%3.43μg

Folates and Folic Acid

22.8 μgvs3.43 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

2.14%0.051μg

Cobalamin

0 μgvs0.051 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.19%0.17mg

Ascorbic acid

0 mgvs0.17 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88.5%13.3mg

Vitamin E

15%2.25mg

Tocopherols and Tocotrienols

13.3 mgvs2.25 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

1.8%2.14μg

Phytomenadione or phylloquinone

0 μgvs2.14 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Syrups, chocolate, fudge-type

14%139mg

Calcium

4.2%42mg

139 mgvs42 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg

Copper

33%0.3mg

0.53 mgvs0.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.92mg

Iron

14%1.1mg

1.92 mgvs1.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg

Magnesium

9.8%41mg

140 mgvs41 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg

Manganese

14%0.32mg

1.13 mgvs0.32 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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52%23.5μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

23.5 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.6%249mg

Phosphorus

12%83mg

249 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg

Potassium

7.16%243mg

380 mgvs243 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg

Selenium

3.6%1.97μg

2.12 μgvs1.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.035%0.52mg

Sodium

19.8%297mg

0.52 mgvs297 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg

Zinc

6.47%0.71mg

1.6 mgvs0.71 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.3g

Water

0.51%18.7g

2.3 gvs18.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Almonds vs Syrups, chocolate, fudge-type:

Almonds have 3.6 times more Vitamin B1, 7.6 times more Vitamin B2, 8.7 times more Vitamin B3, 2.4 times more Vitamin B5, 4.1 times more Vitamin B6, 6.6 times more Vitamin B9 and 5.9 times more Vitamin E than Syrups, chocolate, fudge-type.
Both Almonds as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Syrups, chocolate, fudge-type:

Almonds have 3.3 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 3.4 times more Magnesium, 3.6 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium and 2.3 times more Zinc than Syrups, chocolate, fudge-type.
While Syrups, chocolate, fudge-type contain 572.4 times more Sodium than Almonds.
Both Almonds and Syrups, chocolate, fudge-type have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 3.4 times more Fat, 29.9 times more Omega 6, 2.7 times more Fiber and 2.8 times more Protein than Syrups, chocolate, fudge-type.
While Syrups, chocolate, fudge-type contain 1.7 times more Saturated Fat, 4.8 times more Carbohydrate and 13.2 times more Sugars than Almonds.
Both Almonds and Syrups, chocolate, fudge-type have similar amounts of Energy per 300 kcal.
Both Almonds as well as Syrups, chocolate, fudge-type have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsSyrups, chocolate, fudge-typeVS Blanched AlmondsAlmondsVS Syrups, corn, darkSyrups, chocolate, fudge-typeVS Syrups, corn, dark

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Syrups, chocolate, fudge-type

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Syrups, chocolate, fudge-type?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: