Comparing Nutrients in 300 calories Candies, HERSHEYS, PAYDAY Bar VS Almonds

Weight per 300 calories

• Candies, HERSHEYS, PAYDAY Bar: 61.2g
• Almonds: 51.8g

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

Which food has more nutrients per 300 calories - Candies, HERSHEYS, PAYDAY Bar or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%
Almonds	14%	72%	14%

Macro Nutrients

	Candies, HERSHEYS, PAYDAY Bar	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0.61% 0.01g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.84g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	34% 24.7g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	6.12% 2.33g	17% 6.48g	38g per day for Men 19-50 years
Protein	14.7% 8.23g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Candies, HERSHEYS, PAYDAY Bar	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.23% 0.051mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31.2μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.51% 0.012μg	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	10% 1.5mg	88.5% 13.3mg	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

	Candies, HERSHEYS, PAYDAY Bar	Almonds	Recommended Dietary Allowance
Calcium	5.76% 57.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	59.4% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.002% 0.061μg	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	14.7% 1.18mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.2% 121mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	13% 444mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	5.68% 3.12μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	9.43% 141mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.27g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Candies, HERSHEYS, PAYDAY Bar vs Almonds:

• Candies, HERSHEYS, PAYDAY Bar have 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 8.4 times more Vitamin B2 and 8.8 times more Vitamin E than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Candies, HERSHEYS, PAYDAY Bar vs Almonds:

• Candies, HERSHEYS, PAYDAY Bar have 1.5 times more Selenium and 273 times more Sodium than Almonds.
• While Almonds contain 2.4 times more Calcium, 2.7 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus and 1.7 times more Zinc than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar and Almonds have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Candies, HERSHEYS, PAYDAY Bar have 1.5 times more Saturated Fat, 2.9 times more Carbohydrate and 11 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Fat, 2.3 times more Omega 6, 2.8 times more Fiber and 1.3 times more Protein than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar and Almonds have similar amounts of Energy per 300 kcal.
• Both Candies, HERSHEYS, PAYDAY Bar as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.