Comparing Nutrients in 14 ounces Candies, YORK BITES VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, YORK BITES	2%	16%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Candies, YORK BITES	Almonds	Recommended Dietary Allowance
Energy	54% 1564kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	411% 298g	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	21% 7.94g	131% 49.6g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Candies, YORK BITES	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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% 0μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	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, YORK BITES	Almonds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	46.6% 3.73mg	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	0% 0mg	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	12.6% 429mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.98% 36g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, YORK BITES vs Almonds:

• Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Candies, YORK BITES.
• Both Candies, YORK BITES as well as Almonds have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Candies, YORK BITES vs Almonds:

• Candies, YORK BITES have 46 times more Sodium than Almonds.
• While Almonds contain 26.9 times more Calcium, more Copper, 3.9 times more Iron, 270 times more Magnesium, more Manganese, 160.3 times more Phosphorus, 6.8 times more Potassium, more Selenium and 312 times more Zinc than Candies, YORK BITES.

Comparison of macro-nutrients per 14 ounces:

• Candies, YORK BITES have 3.8 times more Carbohydrate and 17.2 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 6.8 times more Fat, 6.3 times more Fiber and 11.9 times more Protein than Candies, YORK BITES.
• Both Candies, YORK BITES and Almonds have similar amounts of Saturated Fat per 14 oz.
• Both Candies, YORK BITES as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.