Comparing Nutrients in 300 calories Candies, sweet chocolate VS Candies, confectioner's coating, peanut butter

Weight per 300 calories

• Candies, sweet chocolate: 59.2g
• Candies, confectioner's coating, peanut butter: 56.7g

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

Which food has more nutrients per 300 calories - Candies, sweet chocolate or Candies, confectioner's coating, peanut butter?

Macros Ratio

	Protein	Fat	Carbs
Candies, sweet chocolate	3%	54%	43%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Candies, sweet chocolate	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	23.3% 7.44g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.2% 0.57mg	290mg per day for Men 19-50 years
Carbohydrate	27.5% 35.7g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	42% 30.5g	30% 21.7g	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	8.56% 3.25g	7.46% 2.84g	38g per day for Men 19-50 years
Protein	4.12% 2.3g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Candies, sweet chocolate	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.48% 0.4mg	29% 4.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.84% 0.042mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.96% 0.025mg	7.4% 0.096mg	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	0.44% 1.78μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.73% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.19% 0.17mg	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	1.03% 0.15mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.73μg	3.45% 4.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sweet chocolate	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	1.42% 14.2mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	25.2% 0.23mg	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	20.4% 1.63mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	16% 67mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	34.5% 0.79mg	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	12.4% 87mg	25% 176mg	700mg per day for Men 19-50 years
Potassium	5.05% 172mg	8.42% 286mg	3400mg per day for Men 19-50 years
Selenium	3% 1.66μg	4.02% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.47mg	9.45% 142mg	1500mg per day for Men 19-50 years
Zinc	8.07% 0.89mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	0.041% 1.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Candies, sweet chocolate vs Candies, confectioner's coating, peanut butter:

• Candies, sweet chocolate have 1.3 times more Vitamin B2 than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 11.1 times more Vitamin B1, 11.7 times more Vitamin B3, 14.3 times more Vitamin B5, 3.8 times more Vitamin B6, 24.6 times more Vitamin B9, more Vitamin B12 and 5 times more Vitamin E than Candies, sweet chocolate.
• Both Candies, sweet chocolate and Candies, confectioner's coating, peanut butter have similar amounts of Vitamin K per 300 kcal.
• Both Candies, sweet chocolate as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Candies, sweet chocolate vs Candies, confectioner's coating, peanut butter:

• Candies, sweet chocolate have 1.5 times more Copper and 1.7 times more Iron than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 4.4 times more Calcium, 2.7 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium, 15 times more Sodium and 1.3 times more Zinc than Candies, sweet chocolate.
• Both Candies, sweet chocolate and Candies, confectioner's coating, peanut butter have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Candies, sweet chocolate have 1.6 times more Saturated Fat, 1.3 times more Carbohydrate and 1.4 times more Sugars than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 1.9 times more Omega 6 and 4.5 times more Protein than Candies, sweet chocolate.
• Both Candies, sweet chocolate and Candies, confectioner's coating, peanut butter have similar amounts of Energy, Fat and Fiber per 300 kcal.
• Both Candies, sweet chocolate as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.