Comparing Nutrients in 500 calories Candies, sesame crunch VS Oil Roasted Almonds

Weight per 500 calories

• Candies, sesame crunch: 97g
• Oil Roasted Almonds: 82.4g

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, sesame crunch or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Candies, sesame crunch	8%	55%	37%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Candies, sesame crunch	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.3% 32.3g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	81.6% 14g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.5% 48.7g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	41.7% 30.2g	5.17% 3.75g	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% 0g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	19.6% 7.46g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	20% 11.2g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Candies, sesame crunch	Oil 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	36% 0.43mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.64% 0.032mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	7.48% 0.097mg	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	12.4% 49.4μg	5.56% 22.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	1.03% 0.16mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sesame crunch	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	62% 619mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	51.7% 4.14mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	58% 243mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	67.8% 1.56mg	88% 2.03mg	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	57% 399mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	8.75% 297mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	7.05% 3.88μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	10.8% 162mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	33% 3.64mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.058% 2.13g	0.062% 2.3g	3700g per day for Men 19-50 years

Candies, Sesame Crunch VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Candies, sesame crunch or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Candies, sesame crunch vs Oil Roasted Almonds:

• 500 calories of Candies, sesame crunch have 5.7 times more Vitamin B1, 4.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 4.2 times more Vitamin B2 and 138 times more Vitamin E than Candies, sesame crunch.
• Both Candies, sesame crunch and Oil Roasted Almonds provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Candies, sesame crunch have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• Both Candies, sesame crunch as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Candies, sesame crunch vs Oil Roasted Almonds:

• 500 calories of Candies, sesame crunch have 2.6 times more Calcium, 1.4 times more Iron, 196.5 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.3 times more Manganese and 1.9 times more Potassium than Candies, sesame crunch.
• Both Candies, sesame crunch and Oil Roasted Almonds contain similar levels of Copper, Magnesium and Phosphorus per 500 calories.
• 500 calories of Candies, sesame crunch lack sufficient amounts of Potassium
• Both Candies, sesame crunch as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Candies, sesame crunch have 1.3 times more Saturated Fat, more Omega 3, 1.2 times more Omega 6, 3.3 times more Carbohydrate and 8.1 times more Sugars than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.4 times more Fat and 1.6 times more Protein than Candies, sesame crunch.
• Both Candies, sesame crunch and Oil Roasted Almonds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3