Comparing Nutrients in 1 kilogram Roasted Almonds VS Candies, HERSHEYS, PAYDAY Bar

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%

Macro Nutrients

	Roasted Almonds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Energy	206% 5980kcal	169% 4900kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	150% 48g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	273% 46.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	407% 529g	130g per day for Men 19-50 years
Sugars	67% 48.6g	556% 403g	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	100% 38g	38g per day for Men 19-50 years
Protein	374% 210g	240% 134g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Candies, HERSHEYS, PAYDAY Bar	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	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	448% 71.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	181% 2.35mg	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	128% 510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	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	1593% 239mg	165% 24.7mg	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

	Roasted Almonds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Calcium	268% 2680mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	361% 3.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	240% 19mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	397% 9.1mg	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	281% 1970mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	213% 7250mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	154% 2310mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.9% 69.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Candies, HERSHEYS, PAYDAY Bar:

• Dry Roasted Almonds have 10.4 times more Vitamin B2 and 9.7 times more Vitamin E than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Dry Roasted Almonds as well as Candies, HERSHEYS, PAYDAY 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 Roasted Almonds vs Candies, HERSHEYS, PAYDAY Bar:

• Dry Roasted Almonds have 2.9 times more Calcium, 3.4 times more Copper, 1.9 times more Iron, 3.1 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus and 2.1 times more Zinc than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2.6 times more Selenium and 77 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 1.2 times more Energy, 2.1 times more Fat, 2.8 times more Omega 6, 2.9 times more Fiber and 1.6 times more Protein than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 1.6 times more Omega 3, 2.5 times more Carbohydrate and 8.3 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Saturated Fat per 1 kg.
• Both Dry Roasted Almonds as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.