Comparing Nutrients in 1 pound Almond paste VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Almond paste	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	71.6% 2077kcal	75.2% 2182kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	362% 116g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	195% 253g	130g per day for Men 19-50 years
Sugars	227% 164g	226% 164g	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	57.3% 21.8g	76.4% 29g	38g per day for Men 19-50 years
Protein	73% 41g	17.3% 9.66g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	15.7% 0.2mg	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	82.8% 331μg	25% 100μg	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	0.5% 0.45mg	13.6% 12.2mg	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	409% 61.4mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	78% 780mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	91% 7.26mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	244% 5.6mg	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	167% 1170mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	1.73% 64g	1.63% 60g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almond paste vs Candies, coconut bar, not chocolate covered:

• Almond paste has 19.7 times more Vitamin B2, 3.2 times more Vitamin B3, 3.3 times more Vitamin B9 and 67.7 times more Vitamin E than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 27 times more Vitamin C than Almond paste.
• Both Almond paste and Candies, coconut bar, not chocolate covered have similar amounts of Vitamin B1 per 1 lb.
• Both Almond paste as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almond paste vs Candies, coconut bar, not chocolate covered:

• Almond paste has 4 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, 4.8 times more Magnesium, 2.8 times more Phosphorus and 1.5 times more Zinc than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 1.4 times more Manganese, 2 times more Selenium and 14.2 times more Sodium than Almond paste.
• Both Almond paste and Candies, coconut bar, not chocolate covered have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almond paste has more Omega 3, 66.4 times more Omega 6 and 4.2 times more Protein than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 9.7 times more Saturated Fat and 1.3 times more Fiber than Almond paste.
• Both Almond paste and Candies, coconut bar, not chocolate covered have similar amounts of Energy, Fat, Carbohydrate and Sugars per 1 lb.
• Both Almond paste as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.