Comparing Nutrients in 1 pound Almonds VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Almonds	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	91% 2626kcal	84.5% 2449kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	411% 132g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	7.04% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	196% 255g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	213% 155g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	171% 96g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Almonds	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	53% 1.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.5% 2.27mg	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	775% 116mg	47.5% 7.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	122% 1220mg	137% 1374mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	92% 0.83mg	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	210% 17mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	27.6% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	84.4% 2871mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Candies, carob, unsweetened:

• Almonds have 2.1 times more Vitamin B1, 6.4 times more Vitamin B2, 3.5 times more Vitamin B3, 2.1 times more Vitamin B9 and 16.3 times more Vitamin E than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 1.6 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds and Candies, carob, unsweetened have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Candies, carob, unsweetened have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Candies, carob, unsweetened:

• Almonds have 5.6 times more Copper, 2.9 times more Iron, 7.5 times more Magnesium, 15.6 times more Manganese and 3.8 times more Phosphorus than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 1.3 times more Selenium and 107 times more Sodium than Almonds.
• Both Almonds and Candies, carob, unsweetened have similar amounts of Calcium, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Fat, 46.7 times more Omega 6, 3.3 times more Fiber and 2.6 times more Protein than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 7.6 times more Saturated Fat, 10.3 times more Omega 3, 2.6 times more Carbohydrate and 7.8 times more Sugars than Almonds.
• Both Almonds and Candies, carob, unsweetened have similar amounts of Energy per 1 lb.
• Both Almonds as well as Candies, carob, unsweetened have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.