Comparing Nutrients in 300 calories Candies, halavah, plain VS Chocolate-flavored hazelnut spread

Weight per 300 calories

• Candies, halavah, plain: 64g
• Chocolate-flavored hazelnut spread: 55.7g

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 Chocolate-flavored hazelnut spread?

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Chocolate-flavored hazelnut spread	4%	50%	46%

Macro Nutrients

	Candies, halavah, plain	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.8g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	8.25% 2.64g	49.4% 16g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	31.7% 5.4g	0% 0g	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	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	41.5% 30g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	14.3% 8g	5.38% 3g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.062% 0.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	3.94% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.33% 0.056mg	7.28% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.23% 0.11mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	3.5% 0.046mg	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	1.95% 7.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.07% 0.026μg	6.26% 0.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.071% 0.064mg	0% 0mg	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	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.88% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Calcium	2.1% 21mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	85.4% 0.77mg	29% 0.26mg	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	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	33.2% 139mg	8.5% 35.6mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	21% 0.48mg	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	12% 84.6mg	700mg per day for Men 19-50 years
Potassium	3.5% 120mg	6.66% 227mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.36μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	8.3% 125mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.063% 2.35g	0.016% 0.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Candies, halavah, plain vs Chocolate-flavored hazelnut spread:

• Candies, halavah, plain have 5.7 times more Vitamin B1, 7.7 times more Vitamin B3, 4.9 times more Vitamin B6 and 5.3 times more Vitamin B9 than Chocolate-flavored hazelnut spread.
• While Chocolate-flavored hazelnut spread contains 1.7 times more Vitamin B2, 1.8 times more Vitamin B5 and 5.9 times more Vitamin B12 than Candies, halavah, plain.
• Both Candies, halavah, plain as well as Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin A and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Candies, halavah, plain vs Chocolate-flavored hazelnut spread:

• Candies, halavah, plain have 2.9 times more Copper, 3.9 times more Magnesium, 4.6 times more Phosphorus, 3.7 times more Selenium, 5.5 times more Sodium and 4.7 times more Zinc than Chocolate-flavored hazelnut spread.
• While Chocolate-flavored hazelnut spread contains 2.8 times more Calcium and 1.9 times more Potassium than Candies, halavah, plain.
• Both Candies, halavah, plain and Chocolate-flavored hazelnut spread have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Candies, halavah, plain have more Omega 6 and 2.7 times more Protein than Chocolate-flavored hazelnut spread.
• While Chocolate-flavored hazelnut spread contains 6 times more Saturated Fat than Candies, halavah, plain.
• Both Candies, halavah, plain and Chocolate-flavored hazelnut spread have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
• Both Candies, halavah, plain as well as Chocolate-flavored hazelnut spread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.