Comparing Nutrients in 1 pound Almonds VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Almonds	Candies, sesame crunch	Recommended Dietary Allowance
Energy	91% 2626kcal	80.7% 2341kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	66% 21g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	71.4% 1.14g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	382% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	176% 228g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	195% 141g	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	92% 35g	38g per day for Men 19-50 years
Protein	171% 96g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Candies, sesame crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	55.5% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	105% 16.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	171% 2.23mg	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	58% 231μg	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% 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	775% 116mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Candies, sesame crunch	Recommended Dietary Allowance
Calcium	122% 1220mg	290% 2898mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	479% 4.3mg	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	242% 19.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	317% 7.3mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	50.5% 757mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.27% 9.98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Candies, sesame crunch:

• Almonds have 7.2 times more Vitamin B2, 14.3 times more Vitamin B5 and 160.2 times more Vitamin E than Candies, sesame crunch.
• While Candies, sesame crunch contain 2.2 times more Vitamin B1 and 3.6 times more Vitamin B6 than Almonds.
• Both Almonds and Candies, sesame crunch have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Almonds as well as Candies, sesame crunch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Candies, sesame crunch:

• Almonds have 1.4 times more Manganese and 2.4 times more Potassium than Candies, sesame crunch.
• While Candies, sesame crunch contain 2.4 times more Calcium and 167 times more Sodium than Almonds.
• Both Almonds and Candies, sesame crunch have similar amounts of Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.5 times more Fat, 1.6 times more Fiber and 1.8 times more Protein than Candies, sesame crunch.
• While Candies, sesame crunch contain 84 times more Omega 3, 2.3 times more Carbohydrate and 7.2 times more Sugars than Almonds.
• Both Almonds and Candies, sesame crunch have similar amounts of Energy, Saturated Fat and Omega 6 per 1 lb.
• Both Almonds as well as Candies, sesame crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.