Comparing Nutrients in 1 kilogram Candies, sweet chocolate VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, sweet chocolate	3%	54%	43%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Candies, sweet chocolate	Roasted Almonds	Recommended Dietary Allowance
Energy	175% 5070kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	353% 342g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	628% 201g	128% 41g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	465% 604g	162% 210g	130g per day for Men 19-50 years
Sugars	710% 515g	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	145% 55g	287% 109g	38g per day for Men 19-50 years
Protein	69.6% 39g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Candies, sweet chocolate	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	16.7% 0.2mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	7.5% 30μg	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	17.3% 2.6mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.5% 63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sweet chocolate	Roasted Almonds	Recommended Dietary Allowance
Calcium	24% 240mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	638% 5.74mg	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	345% 27.6mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	269% 1130mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	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	210% 1470mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, sweet chocolate vs Roasted Almonds:

• Candies, sweet chocolate have more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Vitamin B1, 5 times more Vitamin B2, 5.4 times more Vitamin B3, 4.5 times more Vitamin B5, 3.2 times more Vitamin B6, 18.3 times more Vitamin B9 and 91.9 times more Vitamin E than Candies, sweet chocolate.
• Both Candies, sweet chocolate as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, sweet chocolate vs Roasted Almonds:

• Candies, sweet chocolate have 1.4 times more Selenium and 5.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11.2 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 4.5 times more Manganese, 3.2 times more Phosphorus, 2.5 times more Potassium and 2.2 times more Zinc than Candies, sweet chocolate.

Comparison of macro-nutrients per 1 kilogram:

• Candies, sweet chocolate have 4.9 times more Saturated Fat, 3 times more Omega 3, 2.9 times more Carbohydrate and 10.6 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Fat, 13.5 times more Omega 6, 2 times more Fiber and 5.4 times more Protein than Candies, sweet chocolate.
• Both Candies, sweet chocolate and Dry Roasted Almonds have similar amounts of Energy per 1 kg.
• Both Candies, sweet chocolate as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.