Comparing Nutrients in 14 ounces Candies, halavah, plain VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Almonds	14%	72%	14%

Macro Nutrients

	Candies, halavah, plain	Almonds	Recommended Dietary Allowance
Energy	64% 1861kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	88% 85.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	51% 16.4g	47% 15g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	197% 33.4g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	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	47% 18g	131% 49.6g	38g per day for Men 19-50 years
Protein	88.5% 49.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Almonds	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	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	64.5% 258μg	43.7% 175μg	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% 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	678% 102mg	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

	Candies, halavah, plain	Almonds	Recommended Dietary Allowance
Calcium	13% 131mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	530% 4.77mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	206% 865mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	151% 3.46mg	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	344% 2409mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, halavah, plain vs Almonds:

• Candies, halavah, plain have 2.1 times more Vitamin B1, 2.5 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 12.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.7 times more Vitamin B5 than Candies, halavah, plain.
• Both Candies, halavah, plain as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Candies, halavah, plain vs Almonds:

• Candies, halavah, plain have 1.2 times more Iron, 1.3 times more Phosphorus, 2.8 times more Selenium, 195 times more Sodium and 1.4 times more Zinc than Almonds.
• While Almonds contain 8.2 times more Calcium, 2.5 times more Manganese and 3.9 times more Potassium than Candies, halavah, plain.
• Both Candies, halavah, plain and Almonds have similar amounts of Copper and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, halavah, plain have 20 times more Omega 3 and 2.8 times more Carbohydrate than Almonds.
• While Almonds contain 2.3 times more Fat, 1.5 times more Omega 6, 2.8 times more Fiber and 1.7 times more Protein than Candies, halavah, plain.
• Both Candies, halavah, plain and Almonds have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Candies, halavah, plain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.