Comparing Nutrients in 500 calories Candies, halavah, plain VS Baking Chocolate Mexican Squares

Weight per 500 calories

• Candies, halavah, plain: 107g
• Baking Chocolate Mexican Squares: 117g

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

Which food has more nutrients per 500 calories - Candies, halavah, plain or Baking Chocolate Mexican Squares?

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	53% 8.98g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	112% 81.5g	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	12.6% 4.8g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	7.63% 4.27g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	5.58% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	9.48% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	4.23% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	3.07% 0.04mg	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	17.3% 69.3μg	1.47% 5.87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.78% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.12% 0.11mg	0.13% 0.12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	3.5% 35mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	142% 1.3mg	87.4% 0.79mg	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	60.4% 4.83mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	26.5% 112mg	420mg per day for Men 19-50 years
Manganese	40.5% 0.93mg	23% 0.53mg	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	92% 647mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	5.86% 199mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	3.84% 2.1μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	0.23% 3.52mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	13.4% 1.48mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.05% 1.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Candies, halavah, plain vs Baking Chocolate Mexican Squares:

• Candies, halavah, plain have 6.8 times more Vitamin B1, 1.4 times more Vitamin B3, 9.3 times more Vitamin B6 and 11.8 times more Vitamin B9 than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 1.3 times more Vitamin B2 than Candies, halavah, plain.
• Both Candies, halavah, plain as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Candies, halavah, plain vs Baking Chocolate Mexican Squares:

• Candies, halavah, plain have 1.6 times more Copper, 1.9 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 3.9 times more Phosphorus, 5.8 times more Selenium, 59 times more Sodium and 3.1 times more Zinc than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 2.3 times more Potassium than Candies, halavah, plain.
• Both Candies, halavah, plain as well as Baking chocolate, mexican, squares have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Candies, halavah, plain have 1.3 times more Fat, 8.1 times more Omega 6 and 3.1 times more Protein than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 2.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.4 times more Carbohydrate than Candies, halavah, plain.
• Both Candies, halavah, plain and Baking chocolate, mexican, squares have similar amounts of Energy and Fiber per 500 kcal.
• Both Candies, halavah, plain as well as Baking chocolate, mexican, squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.