Comparing Nutrients in 1 pound Candies, NESTLE, BABY RUTH Bar VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Candies, NESTLE, BABY RUTH Bar	Blanched Almonds	Recommended Dietary Allowance
Energy	74.3% 2155kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	172% 55g	56% 18g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	65% 84.7g	130g per day for Men 19-50 years
Sugars	338% 245g	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	24% 9.07g	118% 45g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Candies, NESTLE, BABY RUTH Bar	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.67mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.2% 1.5mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	13.6% 54.4μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	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	28% 4.2mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, NESTLE, BABY RUTH Bar	Blanched Almonds	Recommended Dietary Allowance
Calcium	21.3% 213mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	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	35.7% 2.86mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	69.2% 1.6mg	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	61% 426mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	33.2% 1129mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	69.6% 1043mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Candies, NESTLE, BABY RUTH Bar vs Blanched Almonds:

• Candies, NESTLE, BABY RUTH Bar have more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.3 times more Vitamin B1, 5.9 times more Vitamin B2, 2.8 times more Vitamin B3, 2.7 times more Vitamin B6, 4.1 times more Vitamin B9 and 25.5 times more Vitamin E than Candies, NESTLE, BABY RUTH Bar.
• Both Candies, NESTLE, BABY RUTH Bar and Blanched Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Candies, NESTLE, BABY RUTH Bar 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, NESTLE, BABY RUTH Bar vs Blanched Almonds:

• Candies, NESTLE, BABY RUTH Bar have 12.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5 times more Calcium, 4.6 times more Copper, 5.2 times more Iron, 6.2 times more Magnesium, 5.2 times more Manganese, 5.1 times more Phosphorus, 2.6 times more Potassium, 1.3 times more Selenium and 4.1 times more Zinc than Candies, NESTLE, BABY RUTH Bar.

Comparison of macro-nutrients per 1 pound:

• Candies, NESTLE, BABY RUTH Bar have 3.1 times more Saturated Fat, 3.5 times more Carbohydrate and 11.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Fat, 4.7 times more Omega 6, 5 times more Fiber and 4 times more Protein than Candies, NESTLE, BABY RUTH Bar.
• Both Candies, NESTLE, BABY RUTH Bar and Blanched Almonds have similar amounts of Energy per 1 lb.
• Both Candies, NESTLE, BABY RUTH Bar as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.