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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Oil Roasted Almonds	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	209% 6070kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	285% 277g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	798% 255g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	430% 559g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	168% 64g	38g per day for Men 19-50 years
Protein	379% 212g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Oil 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	76.7% 0.92mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	291% 2910mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	156% 86μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	85.3% 1280mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	93% 10mg	11mg per day for Men 19-50 years
Water	0.76% 28g	3.6% 133g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 1.3 times more Vitamin B1, 37.2 times more Vitamin B2, 8.2 times more Vitamin B3, 2.6 times more Vitamin B6, 1.2 times more Vitamin B9 and 129.9 times more Vitamin E than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Candies, coconut bar, not chocolate covered have similar amounts of Vitamin B5 per 1 kg.
• Both Oil 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 1 kg.

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

• Oil Roasted Almonds have 6.8 times more Calcium, 2.7 times more Copper, 4.8 times more Iron, 10.1 times more Magnesium, 2 times more Manganese, 5 times more Phosphorus, 2.4 times more Potassium and 3 times more Zinc than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 2.1 times more Selenium and 128 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Almonds have 1.3 times more Energy, 2 times more Fat, 160.9 times more Omega 6, 1.6 times more Fiber and 10 times more Protein than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 6.1 times more Saturated Fat, 3.2 times more Carbohydrate and 7.9 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.