Comparing Nutrients in 1 kilogram Almonds VS Candies, sugar-coated almonds

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Almonds	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	200% 5790kcal	160% 4650kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	185% 179g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	61% 19.5g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	230% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	525% 683g	130g per day for Men 19-50 years
Sugars	60% 43.5g	862% 625g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	378% 212g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Almonds	Candies, sugar-coated almonds	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	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	46% 0.6mg	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	37.5% 150μg	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	824% 124mg	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, sugar-coated almonds	Recommended Dietary Allowance
Calcium	269% 2690mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	651% 5.86mg	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	238% 19mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	487% 11.2mg	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	237% 1660mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	75% 2550mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Candies, sugar-coated almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Almonds versus 1 kg of Candies, sugar-coated almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almonds vs Candies, sugar-coated almonds:

• 1 kilogram of Almonds has 4.1 times more Vitamin B1, 4.2 times more Vitamin B2, 3.6 times more Vitamin B3, 3 times more Vitamin B5, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 2.1 times more Vitamin E than Candies, sugar-coated almonds.
• Both Almonds as well as Candies, sugar-coated 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 Almonds vs Candies, sugar-coated almonds:

• 1 kilogram of Almonds has 2.7 times more Calcium, 1.8 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium, 2.4 times more Selenium and 2 times more Zinc than Candies, sugar-coated almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 1.2 times more Energy, 2.8 times more Fat, 2 times more Saturated Fat, 3.2 times more Omega 6, 5 times more Fiber and 2.1 times more Protein than Candies, sugar-coated almonds.
• While 1 kg of Candies, sugar-coated almonds contains 3.2 times more Carbohydrate and 14.4 times more Sugars than Almonds.
• Both Almonds as well as Candies, sugar-coated almonds provide inadequate amounts of Omega 3 in one kilogram.