Comparing Nutrients in 300 calories Candies, halavah, plain VS Baking Chocolate Mexican Squares

Weight per 300 calories

• Candies, halavah, plain: 64g
• Baking Chocolate Mexican Squares: 70.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Candies, halavah, plain or Baking Chocolate Mexican Squares?

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.8g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	8.25% 2.64g	19% 6.06g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	3.17% 0.051g	1.6g per day for Men 19-50 years
Omega 6	31.7% 5.4g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	42% 54.5g	130g per day for Men 19-50 years
Sugars	NA	67.4% 49g	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	7.57% 2.88g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	14.3% 8g	4.58% 2.56g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	3.35% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.33% 0.056mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.23% 0.11mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	1.84% 0.024mg	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	10.4% 41.6μg	0.88% 3.52μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.07% 0.026μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.071% 0.064mg	0.078% 0.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.7% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	2.1% 21mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	85.4% 0.77mg	52.4% 0.47mg	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	36.2% 2.9mg	19% 1.54mg	8mg per day for Men 19-50 years
Magnesium	33.2% 139mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	13.7% 0.32mg	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	55.5% 388mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	3.5% 120mg	8.22% 280mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.36μg	2.3% 1.27μg	55μg per day for Men 19-50 years
Sodium	8.3% 125mg	0.14% 2.1mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	8.07% 0.89mg	11mg per day for Men 19-50 years
Water	0.063% 2.35g	0.03% 1.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Candies, halavah, plain vs Baking Chocolate Mexican Squares:

• Candies, halavah, plain have 6.8 times more Vitamin B1, 1.4 times more Vitamin B3, 9.3 times more Vitamin B6 and 11.8 times more Vitamin B9 than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 1.3 times more Vitamin B2 than Candies, halavah, plain.
• Both Candies, halavah, plain as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Candies, halavah, plain vs Baking Chocolate Mexican Squares:

• Candies, halavah, plain have 1.6 times more Copper, 1.9 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 3.9 times more Phosphorus, 5.8 times more Selenium, 59 times more Sodium and 3.1 times more Zinc than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 2.3 times more Potassium than Candies, halavah, plain.
• Both Candies, halavah, plain as well as Baking chocolate, mexican, squares have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Candies, halavah, plain have 1.3 times more Fat, 8.1 times more Omega 6 and 3.1 times more Protein than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 2.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.4 times more Carbohydrate than Candies, halavah, plain.
• Both Candies, halavah, plain and Baking chocolate, mexican, squares have similar amounts of Energy and Fiber per 300 kcal.
• Both Candies, halavah, plain as well as Baking chocolate, mexican, squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.