Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Oil Roasted Almonds	Candies, sesame crunch	Recommended Dietary Allowance
Energy	209% 6070kcal	178% 5160kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	343% 333g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	146% 46.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	158% 2.52g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	843% 143g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	387% 503g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	430% 312g	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	203% 77g	38g per day for Men 19-50 years
Protein	379% 212g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Candies, sesame crunch	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	370% 4.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	231% 37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	378% 4.9mg	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	128% 510μg	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	1731% 260mg	10.7% 1.6mg	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

	Oil Roasted Almonds	Candies, sesame crunch	Recommended Dietary Allowance
Calcium	291% 2910mg	639% 6390mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	1056% 9.5mg	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	460% 36.8mg	534% 42.7mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	700% 16mg	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	589% 4120mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	90% 3070mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	111% 1670mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	342% 37.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Candies, sesame crunch per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Candies, sesame crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Candies, sesame crunch:

• 1 kilogram of Oil Roasted Almonds has 4.9 times more Vitamin B2, 6.9 times more Vitamin B5 and 162.3 times more Vitamin E than Candies, sesame crunch.
• While 1 kg of Candies, sesame crunch contains 4.8 times more Vitamin B1, 4.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Candies, sesame crunch provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Candies, sesame crunch have insufficient amounts of Vitamin B5 and Vitamin E
• Both Oil Roasted Almonds as well as Candies, sesame crunch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Candies, sesame crunch:

• 1 kilogram of Oil Roasted Almonds has 1.5 times more Manganese and 2.3 times more Potassium than Candies, sesame crunch.
• While 1 kg of Candies, sesame crunch contains 2.2 times more Calcium and 167 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Candies, sesame crunch contain similar levels of Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.7 times more Fat, 1.4 times more Fiber and 1.8 times more Protein than Candies, sesame crunch.
• While 1 kg of Candies, sesame crunch contains more Omega 3, 2.8 times more Carbohydrate and 6.9 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Candies, sesame crunch offer comparable quantities of Energy, Saturated Fat and Omega 6 per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3