Comparing Nutrients in 1 kilogram Almonds VS Candies, peanut bar

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Candies, peanut bar	11%	55%	34%

Macro Nutrients

	Almonds	Candies, peanut bar	Recommended Dietary Allowance
Energy	200% 5790kcal	180% 5220kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	347% 337g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	626% 106g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	365% 474g	130g per day for Men 19-50 years
Sugars	60% 43.5g	582% 422g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	108% 41g	38g per day for Men 19-50 years
Protein	378% 212g	277% 155g	56g per day for Men 19-50 years

Vitamins

	Almonds	Candies, peanut bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	495% 79.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	188% 750μg	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	1709% 256mg	273% 41mg	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

	Almonds	Candies, peanut bar	Recommended Dietary Allowance
Calcium	269% 2690mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	860% 7.74mg	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	464% 37mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	540% 12.4mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	440% 3080mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	85.5% 47μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	104% 1560mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	358% 39.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.43% 16g	3700g per day for Men 19-50 years

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

• Almonds have 2.1 times more Vitamin B1, 8.1 times more Vitamin B2 and 6.3 times more Vitamin E than Candies, peanut bar.
• While Candies, peanut bar contain 2.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Almonds.
• Both Almonds and Candies, peanut bar have similar amounts of Vitamin B6 per 1 kg.
• Both Almonds as well as Candies, peanut bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

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

• Almonds have 3.4 times more Calcium, 1.3 times more Copper, 3.8 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.8 times more Potassium than Candies, peanut bar.
• While Candies, peanut bar contain 156 times more Sodium and 1.3 times more Zinc than Almonds.
• Both Almonds and Candies, peanut bar have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.5 times more Fat, 3 times more Fiber and 1.4 times more Protein than Candies, peanut bar.
• While Candies, peanut bar contain 2.2 times more Carbohydrate and 9.7 times more Sugars than Almonds.
• Both Almonds and Candies, peanut bar have similar amounts of Energy, Saturated Fat and Omega 6 per 1 kg.
• Both Almonds as well as Candies, peanut bar have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.