Comparing Nutrients in 1 kilogram Candies, peanut bar VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, peanut bar	11%	55%	34%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Candies, peanut bar	Roasted Almonds	Recommended Dietary Allowance
Energy	180% 5220kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	347% 337g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	128% 41g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	626% 106g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	365% 474g	162% 210g	130g per day for Men 19-50 years
Sugars	582% 422g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	108% 41g	287% 109g	38g per day for Men 19-50 years
Protein	277% 155g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Candies, peanut bar	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	83.3% 1mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	495% 79.2mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	105% 1.36mg	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	188% 750μg	138% 550μg	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	273% 41mg	1593% 239mg	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, peanut bar	Roasted Almonds	Recommended Dietary Allowance
Calcium	78% 780mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	860% 7.74mg	1221% 11mg	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	121% 9.7mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	540% 12.4mg	970% 22.3mg	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	440% 3080mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	85.5% 47μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	104% 1560mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	358% 39.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, peanut bar VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Candies, peanut bar versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Candies, peanut bar vs Roasted Almonds:

• 1 kilogram of Candies, peanut bar has 1.3 times more Vitamin B1, 2.2 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 8.6 times more Vitamin B2 and 5.8 times more Vitamin E than Candies, peanut bar.
• Both Candies, peanut bar and Roasted Almonds provide similar amounts of Vitamin B6 per one kilogram.
• Both Candies, peanut bar as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Candies, peanut bar vs Roasted Almonds:

• 1 kilogram of Candies, peanut bar has 2.4 times more Selenium and 52 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 3.4 times more Calcium, 1.4 times more Copper, 3.8 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Potassium than Candies, peanut bar.
• Both Candies, peanut bar and Roasted Almonds contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Candies, peanut bar has 2.3 times more Carbohydrate and 8.7 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.6 times more Fat, 2.7 times more Fiber and 1.4 times more Protein than Candies, peanut bar.
• Both Candies, peanut bar and Roasted Almonds offer comparable quantities of Energy, Saturated Fat and Omega 6 per one kilogram.
• Both Candies, peanut bar as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.