Comparing Nutrients in 14 ounces Candies, fruit snacks, with high vitamin C VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, fruit snacks, with high vitamin C	0%	0%	100%
Almonds	14%	72%	14%

Macro Nutrients

	Candies, fruit snacks, with high vitamin C	Almonds	Recommended Dietary Allowance
Energy	48% 1397kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	47% 15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	373% 271g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	0% 0g	131% 49.6g	38g per day for Men 19-50 years
Protein	0.57% 0.32g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Candies, fruit snacks, with high vitamin C	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.2% 0.032mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.48% 0.024mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.99% 3.97μg	43.7% 175μg	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	602% 541mg	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	0% 0mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, fruit snacks, with high vitamin C	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	0% 0mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.7% 12mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, fruit snacks, with high vitamin C vs Almonds:

• Candies, fruit snacks, with high vitamin C have more Vitamin C than Almonds.
• While Almonds contain 8.2 times more Vitamin B1, 142.3 times more Vitamin B2, 452.3 times more Vitamin B3, 78.5 times more Vitamin B5, 137 times more Vitamin B6, 44 times more Vitamin B9 and more Vitamin E than Candies, fruit snacks, with high vitamin C.
• Both Candies, fruit snacks, with high vitamin C as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Candies, fruit snacks, with high vitamin C vs Almonds:

• Candies, fruit snacks, with high vitamin C have 23 times more Sodium than Almonds.
• While Almonds contain more Calcium, 68.7 times more Copper, more Iron, 270 times more Magnesium, 155.6 times more Manganese, 160.3 times more Phosphorus, 91.6 times more Potassium, 3.7 times more Selenium and 16.4 times more Zinc than Candies, fruit snacks, with high vitamin C.

Comparison of macro-nutrients per 14 ounces:

• Candies, fruit snacks, with high vitamin C have 4.1 times more Carbohydrate and 15.7 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, more Fat, more Saturated Fat, more Omega 6, more Fiber and 264.4 times more Protein than Candies, fruit snacks, with high vitamin C.
• Both Candies, fruit snacks, with high vitamin C as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.