Comparing Nutrients in 1 pound Candies, carob, unsweetened VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Candies, carob, unsweetened	Blanched Almonds	Recommended Dietary Allowance
Energy	84.5% 2449kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	147% 142g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	411% 132g	56% 18g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	7.04% 1.2g	330% 56g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	65% 84.7g	130g per day for Men 19-50 years
Sugars	213% 155g	29% 21g	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	NA	0% 0g	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	118% 45g	38g per day for Men 19-50 years
Protein	66% 37g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	40% 0.52mg	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	24% 95μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	53% 1.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	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	47.5% 7.12mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Blanched Almonds	Recommended Dietary Allowance
Calcium	137% 1374mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	518% 4.66mg	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	73% 5.85mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	362% 8.32mg	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	81.6% 572mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	84.4% 2871mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Candies, carob, unsweetened vs Blanched Almonds:

• Candies, carob, unsweetened have 2.4 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Vitamin B1, 4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B9 and 15.1 times more Vitamin E than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Blanched Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Candies, carob, unsweetened as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Candies, carob, unsweetened vs Blanched Almonds:

• Candies, carob, unsweetened have 1.3 times more Calcium, 1.6 times more Selenium and 5.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5.6 times more Copper, 2.5 times more Iron, 7.4 times more Magnesium, 13.1 times more Manganese and 3.8 times more Phosphorus than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Blanched Almonds have similar amounts of Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Candies, carob, unsweetened have 7.3 times more Saturated Fat, 7.8 times more Omega 3, 3 times more Carbohydrate and 7.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Fat, 46.8 times more Omega 6, 2.6 times more Fiber and 2.6 times more Protein than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Blanched Almonds have similar amounts of Energy per 1 lb.
• Both Candies, carob, unsweetened as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.