Comparing Nutrients in 300 calories Candies, sugar-coated almonds VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Weight per 300 calories

• Candies, sugar-coated almonds: 64.5g
• Cocoa, dry powder, hi-fat or breakfast, processed with alkali: 62.6g

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

Which food has more nutrients per 300 calories - Candies, sugar-coated almonds or Cocoa, dry powder, hi-fat or breakfast, processed with alkali?

Macros Ratio

	Protein	Fat	Carbs
Candies, sugar-coated almonds	8%	34%	58%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Candies, sugar-coated almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	15% 2.5g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	24% 31g	130g per day for Men 19-50 years
Sugars	55.6% 40.3g	1.32% 0.96g	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	4.24% 1.6g	56% 21.2g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Candies, sugar-coated almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	4.18% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	7.05% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.98% 0.039mg	9.15% 0.12mg	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	2.4% 9.68μg	5.95% 23.8μg	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% 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	53% 7.97mg	0.75% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sugar-coated almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	7.64% 76.4mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	251% 2.26mg	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	15.3% 1.23mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	21% 88.4mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	NA	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	15.3% 107mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	4.84% 165mg	46.2% 1571mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.4mg	0.84% 12.5mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.04% 1.5g	0.051% 1.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Candies, sugar-coated almonds vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• Candies, sugar-coated almonds have 70.7 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.1 times more Vitamin B6 and 2.5 times more Vitamin B9 than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali 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, sugar-coated almonds vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 6 times more Copper, 7.4 times more Iron, 3.4 times more Magnesium, 4.4 times more Phosphorus, 9.6 times more Potassium, 7 times more Selenium and 4.2 times more Zinc than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Cocoa, dry powder, hi-fat or breakfast, processed with alkali have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Candies, sugar-coated almonds have 5.2 times more Omega 6, 1.4 times more Carbohydrate and 42.1 times more Sugars than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 1.3 times more Fat, 6.3 times more Saturated Fat, 13.2 times more Fiber and 1.6 times more Protein than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Cocoa, dry powder, hi-fat or breakfast, processed with alkali have similar amounts of Energy per 300 kcal.
• Both Candies, sugar-coated almonds as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.