Comparing Nutrients in 1 kilogram Candies, halavah, plain VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Candies, halavah, plain	Blanched Almonds	Recommended Dietary Allowance
Energy	162% 4690kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	222% 215g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	129% 41.3g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	495% 84.2g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	465% 605g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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% 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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	118% 45g	261% 99g	38g per day for Men 19-50 years
Protein	223% 125g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.24mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.6mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	88.5% 1.15mg	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	163% 650μg	123% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	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	1583% 238mg	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, halavah, plain	Blanched Almonds	Recommended Dietary Allowance
Calcium	33% 330mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	1336% 12mg	1141% 10.3mg	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	566% 45.3mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	519% 2180mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	380% 8.73mg	798% 18.4mg	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	867% 6070mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	55% 1870mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	130% 1950mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	393% 43.2mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.99% 36.7g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, halavah, plain vs Blanched Almonds:

• Candies, halavah, plain have 2.2 times more Vitamin B1, 3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 8.1 times more Vitamin B2 and 1.8 times more Vitamin B5 than Candies, halavah, plain.
• Both Candies, halavah, plain and Blanched Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Candies, halavah, plain as well as Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Candies, halavah, plain vs Blanched Almonds:

• Candies, halavah, plain have 1.4 times more Iron, 1.3 times more Phosphorus, 3.6 times more Selenium, 10.3 times more Sodium and 1.5 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 7.2 times more Calcium, 2.1 times more Manganese and 3.5 times more Potassium than Candies, halavah, plain.
• Both Candies, halavah, plain and Blanched Almonds have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Candies, halavah, plain have 15 times more Omega 3 and 3.2 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 2.4 times more Fat, 1.5 times more Omega 6, 2.2 times more Fiber and 1.7 times more Protein than Candies, halavah, plain.
• Both Candies, halavah, plain and Blanched Almonds have similar amounts of Saturated Fat per 1 kg.
• Both Candies, halavah, plain as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.