Comparing Nutrients in 14 ounces Candies, semisweet chocolate VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Candies, semisweet chocolate	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	65.7% 1905kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	220% 70.4g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	54% 70g	130g per day for Men 19-50 years
Sugars	298% 216g	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	61.6% 23.4g	110% 41.7g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Oil 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	18% 0.22mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	36% 0.47mg	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	13% 51.6μg	26.8% 107μg	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	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	6.88% 1.03mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	421% 3.8mg	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	155% 12.4mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	109% 456mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	425% 9.76mg	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	75% 524mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	42.6% 1449mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	58.5% 6.43mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, semisweet chocolate vs Oil Roasted Almonds:

• Candies, semisweet chocolate have more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Vitamin B1, 8.7 times more Vitamin B2, 8.6 times more Vitamin B3, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 99.9 times more Vitamin E than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Candies, semisweet chocolate vs Oil Roasted Almonds:

• Oil Roasted Almonds contain 9.1 times more Calcium, 1.4 times more Copper, 2.4 times more Magnesium, 3.1 times more Manganese, 3.5 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Zinc than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Oil Roasted Almonds have similar amounts of Iron and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, semisweet chocolate have 4.2 times more Saturated Fat, more Omega 3, 3.6 times more Carbohydrate and 12 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Energy, 1.8 times more Fat, 15.1 times more Omega 6, 1.8 times more Fiber and 5.1 times more Protein than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.