Comparing Nutrients in 14 ounces Candies, halavah, plain VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	64% 1861kcal	58.3% 1691kcal	2900kcal per day for Men 19-50 years
Fat	88% 85.4g	63.8% 62g	97g per day for Men 19-50 years
Saturated Fat	51% 16.4g	107% 34g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	197% 33.4g	22% 3.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	236% 307g	130g per day for Men 19-50 years
Sugars	NA	380% 275g	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	47% 18g	41.8% 16g	38g per day for Men 19-50 years
Protein	88.5% 49.6g	25.8% 14.4g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.7mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	10.4% 0.13mg	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	64.5% 258μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0.44% 0.4mg	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	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	13% 131mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	530% 4.77mg	295% 2.66mg	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	225% 18mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	206% 865mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	151% 3.46mg	77.5% 1.8mg	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	344% 2409mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	46.3% 1576mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	0.17% 6.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, halavah, plain vs Baking Chocolate Mexican Squares:

• Candies, halavah, plain have 7.4 times more Vitamin B1, 1.6 times more Vitamin B3, 10.2 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin B12 than Baking chocolate, mexican, squares.
• Both Candies, halavah, plain and Baking chocolate, mexican, squares have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Candies, halavah, plain as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Candies, halavah, plain vs Baking Chocolate Mexican Squares:

• Candies, halavah, plain have 1.8 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 4.3 times more Phosphorus, 6.4 times more Selenium, 65 times more Sodium and 3.4 times more Zinc than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 2.1 times more Potassium than Candies, halavah, plain.
• Both Candies, halavah, plain and Baking chocolate, mexican, squares have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, halavah, plain have 1.4 times more Fat, 8.9 times more Omega 6 and 3.4 times more Protein than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 2.1 times more Saturated Fat and 1.3 times more Carbohydrate than Candies, halavah, plain.
• Both Candies, halavah, plain and Baking chocolate, mexican, squares have similar amounts of Energy, Omega 3 and Fiber per 14 oz.
• Both Candies, halavah, plain as well as Baking chocolate, mexican, squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.