Comparing Nutrients in 1 pound Candies, halavah, plain VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	73.4% 2127kcal	66.6% 1932kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	73% 70.7g	97g per day for Men 19-50 years
Saturated Fat	58.5% 18.7g	122% 39g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	225% 38g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	270% 351g	130g per day for Men 19-50 years
Sugars	NA	434% 315g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	47.7% 18g	38g per day for Men 19-50 years
Protein	101% 56.7g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.92mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	12% 0.15mg	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	73.7% 295μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	15% 150mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	338% 3.04mg	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	257% 20.5mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	235% 989mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	88.5% 2.04mg	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	393% 2753mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	53% 1801mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.19% 7.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Candies, halavah, plain vs Baking Chocolate Mexican Squares:

• Candies, halavah, plain have 7.4 times more Vitamin B1, 1.6 times more Vitamin B3, 10.2 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin B12 than Baking chocolate, mexican, squares.
• Both Candies, halavah, plain and Baking chocolate, mexican, squares have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Candies, halavah, plain as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Candies, halavah, plain vs Baking Chocolate Mexican Squares:

• Candies, halavah, plain have 1.8 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 4.3 times more Phosphorus, 6.4 times more Selenium, 65 times more Sodium and 3.4 times more Zinc than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 2.1 times more Potassium than Candies, halavah, plain.
• Both Candies, halavah, plain and Baking chocolate, mexican, squares have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Candies, halavah, plain have 1.4 times more Fat, 8.9 times more Omega 6 and 3.4 times more Protein than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 2.1 times more Saturated Fat and 1.3 times more Carbohydrate than Candies, halavah, plain.
• Both Candies, halavah, plain and Baking chocolate, mexican, squares have similar amounts of Energy, Omega 3 and Fiber per 1 lb.
• Both Candies, halavah, plain as well as Baking chocolate, mexican, squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.