Comparing Nutrients in 500 calories Candies, halavah, plain VS Chocolate-flavored hazelnut spread

Weight per 500 calories

• Candies, halavah, plain: 107g
• Chocolate-flavored hazelnut spread: 93g

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 Chocolate-flavored hazelnut spread?

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Chocolate-flavored hazelnut spread	4%	50%	46%

Macro Nutrients

	Candies, halavah, plain	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	28.4% 27.6g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	82.4% 26.4g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	53% 8.98g	0% 0g	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	44.5% 58g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	13% 5g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	8.96% 5g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.1% 0.93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	6.57% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	2.48% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	6.62% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	5.85% 0.076mg	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	3.25% 13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.78% 0.043μg	10.4% 0.25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.12% 0.11mg	0% 0mg	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Calcium	3.5% 35mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	142% 1.3mg	48.3% 0.44mg	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	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	14% 59.4mg	420mg per day for Men 19-50 years
Manganese	40.5% 0.93mg	35% 0.81mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	5.86% 199mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	6.07% 3.34μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	8.94% 0.98mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.027% 0.99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Candies, halavah, plain vs Chocolate-flavored hazelnut spread:

• Candies, halavah, plain have 5.7 times more Vitamin B1, 7.7 times more Vitamin B3, 4.9 times more Vitamin B6 and 5.3 times more Vitamin B9 than Chocolate-flavored hazelnut spread.
• While Chocolate-flavored hazelnut spread contains 1.7 times more Vitamin B2, 1.8 times more Vitamin B5 and 5.9 times more Vitamin B12 than Candies, halavah, plain.
• Both Candies, halavah, plain as well as Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Candies, halavah, plain vs Chocolate-flavored hazelnut spread:

• Candies, halavah, plain have 2.9 times more Copper, 3.9 times more Magnesium, 4.6 times more Phosphorus, 3.7 times more Selenium, 5.5 times more Sodium and 4.7 times more Zinc than Chocolate-flavored hazelnut spread.
• While Chocolate-flavored hazelnut spread contains 2.8 times more Calcium and 1.9 times more Potassium than Candies, halavah, plain.
• Both Candies, halavah, plain and Chocolate-flavored hazelnut spread have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Candies, halavah, plain have more Omega 6 and 2.7 times more Protein than Chocolate-flavored hazelnut spread.
• While Chocolate-flavored hazelnut spread contains 6 times more Saturated Fat than Candies, halavah, plain.
• Both Candies, halavah, plain and Chocolate-flavored hazelnut spread have similar amounts of Energy, Fat, Carbohydrate and Fiber per 500 kcal.
• Both Candies, halavah, plain as well as Chocolate-flavored hazelnut spread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.