Comparing Nutrients in 1 pound Roasted Almonds VS Candies, HERSHEYS, PAYDAY Bar

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%

Macro Nutrients

	Roasted Almonds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Energy	94% 2712kcal	76.6% 2223kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	68% 21.8g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	124% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	185% 240g	130g per day for Men 19-50 years
Sugars	30.4% 22g	252% 183g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	170% 95g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	203% 32.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	47.3% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	82% 1.07mg	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	62.4% 249μg	58% 231μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	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	723% 108mg	74.7% 11.2mg	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

	Roasted Almonds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Calcium	122% 1216mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	164% 1.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.45μg	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	211% 17mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	180% 4.14mg	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	305% 2136mg	128% 894mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	97% 3289mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.85% 31.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Almonds vs Candies, HERSHEYS, PAYDAY Bar:

• Dry Roasted Almonds have 10.4 times more Vitamin B2 and 9.7 times more Vitamin E than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Dry Roasted Almonds as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Candies, HERSHEYS, PAYDAY Bar:

• Dry Roasted Almonds have 2.9 times more Calcium, 3.4 times more Copper, 1.9 times more Iron, 3.1 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus and 2.1 times more Zinc than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2.6 times more Selenium and 77 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 1.2 times more Energy, 2.1 times more Fat, 2.8 times more Omega 6, 2.9 times more Fiber and 1.6 times more Protein than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 1.6 times more Omega 3, 2.5 times more Carbohydrate and 8.3 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Saturated Fat per 1 lb.
• Both Dry Roasted Almonds as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.