Comparing Nutrients in 300 calories Candies, soft fruit and nut squares VS Candies, sugar-coated almonds

Weight per 300 calories

• Candies, soft fruit and nut squares: 77g
• Candies, sugar-coated almonds: 64.5g

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

Discover which food has more nutrients per 300 calories - Candies, soft fruit and nut squares or Candies, sugar-coated almonds?

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Candies, soft fruit and nut squares	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.55% 7.32g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	15% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 56.8g	34% 44g	130g per day for Men 19-50 years
Sugars	48.8% 35.3g	55.6% 40.3g	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	4.86% 1.85g	4.24% 1.6g	38g per day for Men 19-50 years
Protein	3.17% 1.78g	11.5% 6.45g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Candies, sugar-coated almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.86% 0.14mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.72% 0.086mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	2.98% 0.039mg	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	2.3% 9.23μg	2.4% 9.68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	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	0.51% 0.077mg	53% 7.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.26% 0.31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Candies, sugar-coated almonds	Recommended Dietary Allowance
Calcium	1.3% 13mg	6.45% 64.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	42% 0.38mg	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	8.94% 0.72mg	15.3% 1.23mg	8mg per day for Men 19-50 years
Magnesium	4.58% 19.2mg	21% 88.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	31.4% 0.72mg	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	5.93% 41.5mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	1.86% 63mg	4.84% 165mg	3400mg per day for Men 19-50 years
Selenium	1.96% 1.08μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	6.7% 101mg	0.56% 8.4mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.04% 1.5g	3700g per day for Men 19-50 years

Candies, Soft Fruit And Nut Squares VS Candies, Sugar-coated Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Candies, soft fruit and nut squares or Candies, sugar-coated almonds?

Lets compare vitamin content per 300 calories of Candies, soft fruit and nut squares vs Candies, sugar-coated almonds:

• 300 kcal of Candies, sugar-coated almonds contain 5.8 times more Vitamin B2 and 103.7 times more Vitamin E than Candies, soft fruit and nut squares.
• 300 calories of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B2 and Vitamin E
• Both Candies, soft fruit and nut squares as well as Candies, sugar-coated almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Candies, soft fruit and nut squares vs Candies, sugar-coated almonds:

• 300 calories of Candies, soft fruit and nut squares have 12 times more Sodium than Candies, sugar-coated almonds.
• While 300 kcal of Candies, sugar-coated almonds contain 4.9 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 4.6 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus and 2.5 times more Zinc than Candies, soft fruit and nut squares.
• 300 calories of Candies, soft fruit and nut squares lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Candies, soft fruit and nut squares as well as Candies, sugar-coated almonds lack sufficient amounts of Potassium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Candies, soft fruit and nut squares have more Omega 3, 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Candies, sugar-coated almonds.
• While 300 kcal of Candies, sugar-coated almonds contain 1.6 times more Fat and 3.6 times more Protein than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Candies, sugar-coated almonds offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Candies, soft fruit and nut squares provide inadequate amounts of Protein
• 300 calories of Candies, sugar-coated almonds provide inadequate amounts of Omega 3
• Both Candies, soft fruit and nut squares as well as Candies, sugar-coated almonds provide inadequate amounts of Fiber in 300 calories.