Comparing Nutrients in 14 ounces Candies, REESE'S PIECES Candy VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, REESE'S PIECES Candy	10%	44%	46%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Candies, REESE'S PIECES Candy	Roasted Almonds	Recommended Dietary Allowance
Energy	68% 1973kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	204% 65g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	64% 83.4g	130g per day for Men 19-50 years
Sugars	292% 211g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	31.3% 12g	114% 43.3g	38g per day for Men 19-50 years
Protein	88.3% 49.5g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Candies, REESE'S PIECES Candy	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	41.5% 0.54mg	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	54.6% 218μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18% 0.44μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	26% 3.93mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, REESE'S PIECES Candy	Roasted Almonds	Recommended Dietary Allowance
Calcium	27.4% 274mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	485% 4.36mg	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	24.3% 1.94mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	385% 8.86mg	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	117% 822mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, REESE'S PIECES Candy vs Roasted Almonds:

• Candies, REESE'S PIECES Candy have 2.3 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.4 times more Vitamin B2 and 24.1 times more Vitamin E than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Dry Roasted Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Candies, REESE'S PIECES Candy as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Candies, REESE'S PIECES Candy vs Roasted Almonds:

• Candies, REESE'S PIECES Candy have 64.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Calcium, 2.7 times more Copper, 7.6 times more Iron, 3.2 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 2.5 times more Selenium and 2.9 times more Zinc than Candies, REESE'S PIECES Candy.

Comparison of macro-nutrients per 14 ounces:

• Candies, REESE'S PIECES Candy have 4 times more Saturated Fat, 10.8 times more Omega 3, 2.8 times more Carbohydrate and 11 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Fat, 7.3 times more Omega 6, 3.6 times more Fiber and 1.7 times more Protein than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Dry Roasted Almonds have similar amounts of Energy per 14 oz.
• Both Candies, REESE'S PIECES Candy as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.