Comparing Nutrients in 500 calories Candies, halavah, plain VS Almonds

Weight per 500 calories

• Candies, halavah, plain: 107g
• Almonds: 86.4g

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 Almonds?

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Almonds	14%	72%	14%

Macro Nutrients

	Candies, halavah, plain	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	53% 8.98g	62.6% 10.6g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Almonds	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	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.3% 69.3μg	9.5% 38μg	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% 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	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Almonds	Recommended Dietary Allowance
Calcium	3.5% 35mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	142% 1.3mg	99% 0.89mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	40.5% 0.93mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	5.86% 199mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Candies, halavah, plain vs Almonds:

• Candies, halavah, plain have 2.6 times more Vitamin B1, 3.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Almonds.
• While Almonds contain 10.5 times more Vitamin B2 and 2.2 times more Vitamin B5 than Candies, halavah, plain.
• Both Candies, halavah, plain and Almonds have similar amounts of Vitamin B3 per 500 kcal.
• Both Candies, halavah, plain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Candies, halavah, plain vs Almonds:

• Candies, halavah, plain have 1.4 times more Copper, 1.5 times more Iron, 1.6 times more Phosphorus, 3.5 times more Selenium, 240.7 times more Sodium and 1.7 times more Zinc than Almonds.
• While Almonds contain 6.6 times more Calcium, 2 times more Manganese and 3.2 times more Potassium than Candies, halavah, plain.
• Both Candies, halavah, plain and Almonds have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Candies, halavah, plain have 1.3 times more Saturated Fat and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.9 times more Fat, 2.3 times more Fiber and 1.4 times more Protein than Candies, halavah, plain.
• Both Candies, halavah, plain and Almonds have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Candies, halavah, plain as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.