Comparing Nutrients in 500 calories Candies, confectioner's coating, peanut butter VS Roasted Almonds

Weight per 500 calories

• Candies, confectioner's coating, peanut butter: 95g
• Roasted Almonds: 83.6g

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

Discover which food has more nutrients per 500 calories - Candies, confectioner's coating, peanut butter or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Candies, confectioner's coating, peanut butter	14%	51%	35%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Candies, confectioner's coating, peanut butter	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	38.8% 12.4g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0.33% 0.95mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	50% 36.2g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	12.4% 4.73g	24% 9.1g	38g per day for Men 19-50 years
Protein	31% 17.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Candies, confectioner's coating, peanut butter	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.75mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	8.75% 0.11mg	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	18% 72.8μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.88% 0.19μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.32% 0.28mg	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	8.57% 1.3mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.75% 6.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, confectioner's coating, peanut butter	Roasted Almonds	Recommended Dietary Allowance
Calcium	10.4% 104mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	102% 0.92mg	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% 1.6mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	81% 1.87mg	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	42% 293mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	15.8% 236mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	0.054% 2g	3700g per day for Men 19-50 years

Candies, Confectioner's Coating, Peanut Butter VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Candies, confectioner's coating, peanut butter or Roasted Almonds?

Lets compare vitamin content per 500 calories of Candies, confectioner's coating, peanut butter vs Roasted Almonds:

• 500 calories of Candies, confectioner's coating, peanut butter have 3.4 times more Vitamin B1, 2.5 times more Vitamin B3, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 5.3 times more Vitamin B2 and 15.5 times more Vitamin E than Candies, confectioner's coating, peanut butter.
• 500 calories of Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Candies, confectioner's coating, peanut butter as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Candies, confectioner's coating, peanut butter vs Roasted Almonds:

• 500 calories of Candies, confectioner's coating, peanut butter have 94.2 times more Sodium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 2.2 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Candies, confectioner's coating, peanut butter.
• Both Candies, confectioner's coating, peanut butter and Roasted Almonds contain similar levels of Potassium per 500 calories.
• Both Candies, confectioner's coating, peanut butter as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Candies, confectioner's coating, peanut butter have 3.6 times more Saturated Fat, 2.5 times more Carbohydrate and 8.9 times more Sugars than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.6 times more Fat, 5.9 times more Omega 6 and 1.9 times more Fiber than Candies, confectioner's coating, peanut butter.
• Both Candies, confectioner's coating, peanut butter and Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• Both Candies, confectioner's coating, peanut butter as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.