Comparing Nutrients in 1 kilogram Candies, fruit snacks, with high vitamin C VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, fruit snacks, with high vitamin C	0%	0%	100%
Almonds	14%	72%	14%

Macro Nutrients

	Candies, fruit snacks, with high vitamin C	Almonds	Recommended Dietary Allowance
Energy	121% 3520kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	677% 880g	166% 216g	130g per day for Men 19-50 years
Sugars	940% 682g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	0% 0g	329% 125g	38g per day for Men 19-50 years
Protein	1.43% 0.8g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Candies, fruit snacks, with high vitamin C	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.08mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.77% 0.01mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	110% 440μg	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	1516% 1364mg	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	0% 0mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, fruit snacks, with high vitamin C	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	1146% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5μg	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	0% 0mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.3% 30mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	284% 31mg	11mg per day for Men 19-50 years
Water	3.2% 118g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, fruit snacks, with high vitamin C vs Almonds:

• Candies, fruit snacks, with high vitamin C have more Vitamin C than Almonds.
• While Almonds contain 8.2 times more Vitamin B1, 142.3 times more Vitamin B2, 452.3 times more Vitamin B3, 78.5 times more Vitamin B5, 137 times more Vitamin B6, 44 times more Vitamin B9 and more Vitamin E than Candies, fruit snacks, with high vitamin C.
• Both Candies, fruit snacks, with high vitamin C as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Candies, fruit snacks, with high vitamin C vs Almonds:

• Candies, fruit snacks, with high vitamin C have 23 times more Sodium than Almonds.
• While Almonds contain more Calcium, 68.7 times more Copper, more Iron, 270 times more Magnesium, 155.6 times more Manganese, 160.3 times more Phosphorus, 91.6 times more Potassium, 3.7 times more Selenium and 16.4 times more Zinc than Candies, fruit snacks, with high vitamin C.

Comparison of macro-nutrients per 1 kilogram:

• Candies, fruit snacks, with high vitamin C have 4.1 times more Carbohydrate and 15.7 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, more Fat, more Saturated Fat, more Omega 6, more Fiber and 264.4 times more Protein than Candies, fruit snacks, with high vitamin C.
• Both Candies, fruit snacks, with high vitamin C as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.