Comparing Nutrients in 300 calories Candies, REESE'S PIECES Candy VS Almonds

Weight per 300 calories

• Candies, REESE'S PIECES Candy: 60.4g
• 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, REESE'S PIECES Candy or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Candies, REESE'S PIECES Candy	10%	44%	46%
Almonds	14%	72%	14%

Macro Nutrients

	Candies, REESE'S PIECES Candy	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	4.07% 0.065g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	6.28% 1.07g	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	27.8% 36g	8.6% 11g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	4.77% 1.8g	17% 6.48g	38g per day for Men 19-50 years
Protein	13.4% 7.52g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Candies, REESE'S PIECES Candy	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.36% 0.37mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	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	8.3% 33μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.77% 0.066μg	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	4% 0.6mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, REESE'S PIECES Candy	Almonds	Recommended Dietary Allowance
Calcium	4.16% 41.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	27.5% 0.25mg	59.4% 0.53mg	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	3.7% 0.3mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	18% 125mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	6.37% 217mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	0.88% 0.48μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.016% 0.6g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Candies, REESE'S PIECES Candy vs Almonds:

• Candies, REESE'S PIECES Candy have 2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Almonds.
• While Almonds contain 4.4 times more Vitamin B2 and 22.2 times more Vitamin E than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Candies, REESE'S PIECES Candy 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, REESE'S PIECES Candy vs Almonds:

• Candies, REESE'S PIECES Candy have 226 times more Sodium than Almonds.
• While Almonds contain 3.3 times more Calcium, 2.2 times more Copper, 6.5 times more Iron, 2.6 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium, 4.4 times more Selenium and 2.3 times more Zinc than Candies, REESE'S PIECES Candy.

Comparison of macro-nutrients per 300 calories:

• Candies, REESE'S PIECES Candy have 5 times more Saturated Fat, 41.9 times more Omega 3, 3.2 times more Carbohydrate and 14.3 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Fat, 6 times more Omega 6, 3.6 times more Fiber and 1.5 times more Protein than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Almonds have similar amounts of Energy per 300 kcal.
• Both Candies, REESE'S PIECES Candy as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.