Comparing Nutrients in 1 pound Candies, halavah, plain VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Almonds	14%	72%	14%

Macro Nutrients

	Candies, halavah, plain	Almonds	Recommended Dietary Allowance
Energy	73.4% 2127kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	58.5% 18.7g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	225% 38g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	149% 56.7g	38g per day for Men 19-50 years
Protein	101% 56.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Almonds	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	73.7% 295μg	50% 200μg	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% 0mg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	235% 989mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Candies, halavah, plain vs Almonds:

• Candies, halavah, plain have 2.1 times more Vitamin B1, 2.5 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 12.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.7 times more Vitamin B5 than Candies, halavah, plain.
• Both Candies, halavah, plain as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Candies, halavah, plain vs Almonds:

• Candies, halavah, plain have 1.2 times more Iron, 1.3 times more Phosphorus, 2.8 times more Selenium, 195 times more Sodium and 1.4 times more Zinc than Almonds.
• While Almonds contain 8.2 times more Calcium, 2.5 times more Manganese and 3.9 times more Potassium than Candies, halavah, plain.
• Both Candies, halavah, plain and Almonds have similar amounts of Copper and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Candies, halavah, plain have 20 times more Omega 3 and 2.8 times more Carbohydrate than Almonds.
• While Almonds contain 2.3 times more Fat, 1.5 times more Omega 6, 2.8 times more Fiber and 1.7 times more Protein than Candies, halavah, plain.
• Both Candies, halavah, plain and Almonds have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Candies, halavah, plain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.