Comparing Nutrients in 500 calories Candies, sugar-coated almonds VS Candies, soft fruit and nut squares

Weight per 500 calories

• Candies, sugar-coated almonds: 108g
• Candies, soft fruit and nut squares: 128g

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

Which food has more nutrients per 500 calories - Candies, sugar-coated almonds or Candies, soft fruit and nut squares?

Macros Ratio

	Protein	Fat	Carbs
Candies, sugar-coated almonds	8%	34%	58%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Candies, sugar-coated almonds	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	6.55% 2.1g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	24.7% 4.2g	41.7% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	72.8% 95g	130g per day for Men 19-50 years
Sugars	93% 67.2g	81.3% 59g	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	7.07% 2.7g	8.1% 3.08g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Candies, sugar-coated almonds	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	5.02% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.72% 1.08mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.35% 0.17mg	2.87% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.96% 0.065mg	8.1% 0.11mg	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	4.03% 16μg	3.85% 15.4μg	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	0.28% 0.26mg	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	88.6% 13.3mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.43% 0.51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sugar-coated almonds	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	10.8% 108mg	2.18% 21.8mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	43% 0.39mg	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	25.5% 2.04mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	7.63% 32mg	420mg per day for Men 19-50 years
Manganese	52.4% 1.2mg	30% 0.69mg	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	25.5% 178mg	9.9% 69.2mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	3.32% 1.83μg	3.26% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	15.2% 1.68mg	6.18% 0.68mg	11mg per day for Men 19-50 years
Water	0.067% 2.47g	0.48% 17.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Candies, sugar-coated almonds vs Candies, soft fruit and nut squares:

• Candies, sugar-coated almonds have 5.8 times more Vitamin B2, 4.7 times more Vitamin B3 and 103.7 times more Vitamin E than Candies, soft fruit and nut squares.
• While Candies, soft fruit and nut squares contain 1.6 times more Vitamin B6 than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Candies, soft fruit and nut squares have similar amounts of Vitamin B1 per 500 kcal.
• Both Candies, sugar-coated almonds as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Candies, sugar-coated almonds vs Candies, soft fruit and nut squares:

• Candies, sugar-coated almonds have 4.9 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 4.6 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium and 2.5 times more Zinc than Candies, soft fruit and nut squares.
• While Candies, soft fruit and nut squares contain 12 times more Sodium than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds as well as Candies, soft fruit and nut squares have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Candies, sugar-coated almonds have 1.6 times more Fat, 1.8 times more Saturated Fat and 3.6 times more Protein than Candies, soft fruit and nut squares.
• While Candies, soft fruit and nut squares contain more Omega 3, 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Candies, soft fruit and nut squares have similar amounts of Energy, Sugars and Fiber per 500 kcal.
• Both Candies, sugar-coated almonds as well as Candies, soft fruit and nut squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.