Comparing Nutrients in 300 calories Jams and preserves, no sugar (with sodium saccharin), any flavor VS Candies, chocolate covered, caramel with nuts

Weight per 300 calories

• Jams and preserves, no sugar (with sodium saccharin), any flavor: 227g
• Candies, chocolate covered, caramel with nuts: 63.8g

Candies, chocolate covered, caramel with nuts have 3.6 times more energy per unit of mass than Jams and preserves, no sugar (with sodium saccharin), any flavor, which is very high in comparison to other foods. Jams and preserves, no sugar (with sodium saccharin), any flavor having average energy density.

Which food has more nutrients per 300 calories - Jams and preserves, no sugar (with sodium saccharin), any flavor or Candies, chocolate covered, caramel with nuts?

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves, no sugar (with sodium saccharin), any flavor	1%	1%	98%
Candies, chocolate covered, caramel with nuts	8%	40%	52%

Macro Nutrients

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	14% 13.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	9.3% 2.97g	32g per day for Men 19-50 years
Omega 3	8.95% 0.14g	0.04% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	22% 3.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	119% 86g	36.4% 26.4g	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	15% 5.7g	7.22% 2.74g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	11% 6.06g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.98% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.86% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	7.86% 0.1mg	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	5.1% 20.5μg	14.7% 58.7μg	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	0.99% 0.89mg	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	1.36% 0.2mg	4.7% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.7% 2.04μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Calcium	2.05% 20.5mg	4.98% 49.8mg	1000mg per day for Men 19-50 years
Copper	6.06% 0.055mg	41% 0.37mg	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	11.4% 0.91mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.4mg	12.3% 51.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	2.92% 20.5mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	7.02% 3.86μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.64% 100mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.11% 3.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Jams and preserves, no sugar (with sodium saccharin), any flavor vs Candies, chocolate covered, caramel with nuts:

• Candies, chocolate covered, caramel with nuts contain more Vitamin B2, more Vitamin B3, 2.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 3.4 times more Vitamin E than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Jams and preserves, no sugar (with sodium saccharin), any flavor vs Candies, chocolate covered, caramel with nuts:

• Jams and preserves, no sugar (with sodium saccharin), any flavor have 2.2 times more Selenium than Candies, chocolate covered, caramel with nuts.
• While Candies, chocolate covered, caramel with nuts contain 2.4 times more Calcium, 6.8 times more Copper, 4.5 times more Magnesium, 5.2 times more Phosphorus, 1.8 times more Potassium, more Sodium and 8.8 times more Zinc than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor and Candies, chocolate covered, caramel with nuts have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Jams and preserves, no sugar (with sodium saccharin), any flavor have 224.3 times more Omega 3, 3.1 times more Carbohydrate, 3.3 times more Sugars and 2.1 times more Fiber than Candies, chocolate covered, caramel with nuts.
• While Candies, chocolate covered, caramel with nuts contain 19.7 times more Fat, 81.7 times more Saturated Fat, 18.6 times more Omega 6 and 8.9 times more Protein than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor and Candies, chocolate covered, caramel with nuts have similar amounts of Energy per 300 kcal.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.