Comparing Nutrients in 14 ounces Almonds VS Candies, sweet chocolate coated fondant

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Candies, sweet chocolate coated fondant	2%	20%	78%

Macro Nutrients

	Almonds	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Energy	79.2% 2298kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	67.7% 21.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	6.56% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	245% 319g	130g per day for Men 19-50 years
Sugars	24% 17.3g	391% 283g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	22% 8.33g	38g per day for Men 19-50 years
Protein	150% 84g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Almonds	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	2.98% 12μg	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	678% 102mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Calcium	107% 1068mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	190% 1.7mg	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	184% 14.7mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	69% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.83% 30.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Candies, sweet chocolate coated fondant:

• Almonds have 7.9 times more Vitamin B1, 19.6 times more Vitamin B2, 6.3 times more Vitamin B3, 19.6 times more Vitamin B5, 13.7 times more Vitamin B6, 14.7 times more Vitamin B9 and 197.2 times more Vitamin E than Candies, sweet chocolate coated fondant.
• While Candies, sweet chocolate coated fondant contain more Vitamin K than Almonds.
• Both Almonds as well as Candies, sweet chocolate coated fondant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Candies, sweet chocolate coated fondant:

• Almonds have 15.8 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 4.3 times more Magnesium, 5.4 times more Manganese, 5.1 times more Phosphorus, 4.4 times more Potassium, 2.6 times more Selenium and 6.9 times more Zinc than Candies, sweet chocolate coated fondant.
• While Candies, sweet chocolate coated fondant contain 26 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.6 times more Energy, 5.4 times more Fat, 43.9 times more Omega 6, 6 times more Fiber and 9.6 times more Protein than Candies, sweet chocolate coated fondant.
• While Candies, sweet chocolate coated fondant contain 1.4 times more Saturated Fat, 3.7 times more Carbohydrate and 16.4 times more Sugars than Almonds.
• Both Almonds as well as Candies, sweet chocolate coated fondant have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.