Comparing Nutrients in 1 pound Candies, soft fruit and nut squares VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Candies, soft fruit and nut squares	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	61% 1769kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	373% 5.96g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	61.7% 80g	130g per day for Men 19-50 years
Sugars	287% 208g	28.5% 20.6g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	28.6% 11g	125% 47.6g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	41% 0.54mg	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	30.6% 122μg	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	1% 0.91mg	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	3.02% 0.45mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.7% 77mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	153% 1.37mg	481% 4.33mg	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	52.7% 4.2mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	485% 11mg	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	35% 245mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	39.6% 594mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, soft fruit and nut squares VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Candies, soft fruit and nut squares versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Candies, soft fruit and nut squares vs Oil Roasted Almonds:

• 1 lb of Oil Roasted Almonds contains 2 times more Vitamin B1, 20 times more Vitamin B2, 20.6 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 259.7 times more Vitamin E than Candies, soft fruit and nut squares.
• 1 pound of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3 and Vitamin E
• Both Candies, soft fruit and nut squares as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Candies, soft fruit and nut squares vs Oil Roasted Almonds:

• 1 pound of Candies, soft fruit and nut squares has 131 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 17.1 times more Calcium, 3.2 times more Copper, 4 times more Iron, 11 times more Magnesium, 4.6 times more Manganese, 8.6 times more Phosphorus, 8.5 times more Potassium, 2.9 times more Selenium and 5.8 times more Zinc than Candies, soft fruit and nut squares.
• 1 pound of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Candies, soft fruit and nut squares has more Omega 3, 4.2 times more Carbohydrate and 10.1 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.6 times more Energy, 5.8 times more Fat, 4.7 times more Saturated Fat, 2.4 times more Omega 6, 4.4 times more Fiber and 9.2 times more Protein than Candies, soft fruit and nut squares.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3