Comparing Nutrients in 500 calories Candies, NESTLE, BABY RUTH Bar VS Baking Chocolate Mexican Squares

Weight per 500 calories

• Candies, NESTLE, BABY RUTH Bar: 105g
• 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, NESTLE, BABY RUTH Bar or Baking Chocolate Mexican Squares?

Macros Ratio

	Protein	Fat	Carbs
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Candies, NESTLE, BABY RUTH Bar	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	40% 12.7g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	0.2% 0.003g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	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	52.5% 68.2g	70% 91g	130g per day for Men 19-50 years
Sugars	78.4% 57g	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	5.54% 2.1g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	10% 5.7g	7.63% 4.27g	56g per day for Men 19-50 years

Vitamins

	Candies, NESTLE, BABY RUTH Bar	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	5.1% 0.061mg	5.58% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	9.48% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.23% 1.3mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	4.23% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	3.16% 12.6μg	1.47% 5.87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.63% 0.063μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.13% 0.12mg	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	6.53% 0.98mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.42μg	2.15% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, NESTLE, BABY RUTH Bar	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	4.95% 49.5mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	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	8.3% 0.66mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.3mg	26.5% 112mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	14% 99mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.63μg	3.84% 2.1μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.23% 3.52mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	13.4% 1.48mg	11mg per day for Men 19-50 years
Water	0.2% 7.36g	0.05% 1.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Candies, NESTLE, BABY RUTH Bar vs Baking Chocolate Mexican Squares:

• Candies, NESTLE, BABY RUTH Bar have 1.7 times more Vitamin B5 and 2.3 times more Vitamin E than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 1.6 times more Vitamin B3 than Candies, NESTLE, BABY RUTH Bar.
• Both Candies, NESTLE, BABY RUTH Bar and Baking chocolate, mexican, squares have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Candies, NESTLE, BABY RUTH Bar as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Candies, NESTLE, BABY RUTH Bar vs Baking Chocolate Mexican Squares:

• Candies, NESTLE, BABY RUTH Bar have 68.8 times more Sodium than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 3.3 times more Copper, 3.9 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 2 times more Zinc than Candies, NESTLE, BABY RUTH Bar.
• Both Candies, NESTLE, BABY RUTH Bar as well as Baking chocolate, mexican, squares have insufficient amounts of Calcium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Candies, NESTLE, BABY RUTH Bar have 1.2 times more Fat, 1.3 times more Saturated Fat, 2.5 times more Omega 6 and 1.3 times more Protein than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 26.8 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Sugars and 2.2 times more Fiber than Candies, NESTLE, BABY RUTH Bar.
• Both Candies, NESTLE, BABY RUTH Bar and Baking chocolate, mexican, squares have similar amounts of Energy per 500 kcal.
• Both Candies, NESTLE, BABY RUTH Bar as well as Baking chocolate, mexican, squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.