Comparing Nutrients in 500 calories Candies, soft fruit and nut squares VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Weight per 500 calories

• Candies, soft fruit and nut squares: 128g
• Cocoa, dry powder, hi-fat or breakfast, processed with alkali: 104g

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

Discover which food has more nutrients per 500 calories - Candies, soft fruit and nut squares or Cocoa, dry powder, hi-fat or breakfast, processed with alkali?

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Candies, soft fruit and nut squares	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	41.2% 13g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	41.7% 7.1g	4.72% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.8% 95g	40% 52g	130g per day for Men 19-50 years
Sugars	81.3% 59g	2.2% 1.6g	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	8.1% 3.08g	93% 35.4g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.02% 0.06mg	6.96% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.43% 0.23mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.87% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	15.3% 0.2mg	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	3.85% 15.4μg	9.9% 39.7μg	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	0.28% 0.26mg	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	0.85% 0.13mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.43% 0.51μg	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	2.18% 21.8mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	419% 3.77mg	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	15% 1.2mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	7.63% 32mg	118% 497mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	NA	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	9.9% 69.2mg	113% 791mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	3.26% 1.8μg	23.3% 13μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	6.18% 0.68mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	0.48% 17.8g	0.085% 3.13g	3700g per day for Men 19-50 years

Candies, Soft Fruit And Nut Squares VS Cocoa, Dry Powder, Hi-fat Or Breakfast, Processed With Alkali Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Candies, soft fruit and nut squares or Cocoa, dry powder, hi-fat or breakfast, processed with alkali?

Lets compare vitamin content per 500 calories of Candies, soft fruit and nut squares vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 500 kcal of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 7.7 times more Vitamin B2, 8.2 times more Vitamin B3 and 1.9 times more Vitamin B6 than Candies, soft fruit and nut squares.
• 500 calories of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Candies, soft fruit and nut squares as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Candies, soft fruit and nut squares vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 500 calories of Candies, soft fruit and nut squares have 8 times more Sodium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 500 kcal of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 5.8 times more Calcium, 9.7 times more Copper, 12.7 times more Iron, 15.5 times more Magnesium, 11.4 times more Phosphorus, 24.9 times more Potassium, 7.2 times more Selenium and 10.3 times more Zinc than Candies, soft fruit and nut squares.
• 500 calories of Candies, soft fruit and nut squares lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Candies, soft fruit and nut squares have more Omega 3, 8.8 times more Omega 6, 1.8 times more Carbohydrate and 36.9 times more Sugars than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 500 kcal of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 2 times more Fat, 11.5 times more Saturated Fat, 11.5 times more Fiber and 5.9 times more Protein than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Cocoa, dry powder, hi-fat or breakfast, processed with alkali offer comparable quantities of Energy per 500 calories.
• 500 calories of Candies, soft fruit and nut squares provide inadequate amounts of Fiber and Protein
• 500 calories of Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide inadequate amounts of Omega 3 and Omega 6