Comparing Nutrients in 1 kilogram Roasted Almonds VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Roasted Almonds	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	206% 5980kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	285% 277g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	798% 255g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	430% 559g	130g per day for Men 19-50 years
Sugars	67% 48.6g	499% 362g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	168% 64g	38g per day for Men 19-50 years
Protein	374% 210g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	34.6% 0.45mg	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	138% 550μg	55% 220μg	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	30% 27mg	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	1593% 239mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	268% 2680mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	400% 3.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	466% 37.3mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	538% 12.4mg	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	673% 4710mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	156% 86μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	85.3% 1280mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	93% 10mg	11mg per day for Men 19-50 years
Water	0.65% 24g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Candies, coconut bar, not chocolate covered per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Candies, coconut bar, not chocolate covered:

• 1 kilogram of Roasted Almonds has 57 times more Vitamin B2, 8.2 times more Vitamin B3, 1.3 times more Vitamin B5, 3 times more Vitamin B6, 2.5 times more Vitamin B9 and 119.5 times more Vitamin E than Candies, coconut bar, not chocolate covered.
• While 1 kg of Candies, coconut bar, not chocolate covered contains more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Candies, coconut bar, not chocolate covered provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2 and Vitamin E
• Both Dry Roasted Almonds as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Candies, coconut bar, not chocolate covered:

• 1 kilogram of Roasted Almonds has 6.2 times more Calcium, 3.1 times more Copper, 4.8 times more Iron, 10.3 times more Magnesium, 1.8 times more Manganese, 5.1 times more Phosphorus, 2.4 times more Potassium and 3.2 times more Zinc than Candies, coconut bar, not chocolate covered.
• While 1 kg of Candies, coconut bar, not chocolate covered contains 4.3 times more Selenium and 42.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.2 times more Energy, 1.9 times more Fat, 154.1 times more Omega 6, 1.7 times more Fiber and 9.8 times more Protein than Candies, coconut bar, not chocolate covered.
• While 1 kg of Candies, coconut bar, not chocolate covered contains 6.2 times more Saturated Fat, 2.7 times more Carbohydrate and 7.4 times more Sugars than Dry Roasted Almonds.
• 1 kilogram of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 in one kilogram.