Comparing Nutrients in 500 calories Candies, sweet chocolate VS Blanched Almonds

Weight per 500 calories

• Candies, sweet chocolate: 99g
• Blanched Almonds: 84.7g

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

Which food has more nutrients per 500 calories - Candies, sweet chocolate or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Candies, sweet chocolate	3%	54%	43%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Candies, sweet chocolate	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34.8% 33.7g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	1.85% 0.03g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.57% 0.95g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	12% 16g	130g per day for Men 19-50 years
Sugars	70% 50.8g	5.4% 3.92g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	14.3% 5.42g	22% 8.4g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Candies, sweet chocolate	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.64% 0.02mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.13% 0.66mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.07mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.26% 0.042mg	7.5% 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	0.74% 2.96μg	10.4% 41.5μg	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	1.7% 0.26mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.18% 6.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sweet chocolate	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.37% 23.7mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	97% 0.87mg	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	34% 2.72mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	67.6% 1.56mg	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	20.7% 145mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	5.02% 2.76μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.8mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.48mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.013% 0.49g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Candies, sweet chocolate vs Blanched Almonds:

• Candies, sweet chocolate have more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 8.2 times more Vitamin B1, 2.5 times more Vitamin B2, 4.5 times more Vitamin B3, 3.8 times more Vitamin B5, 2.3 times more Vitamin B6, 14 times more Vitamin B9 and 78.5 times more Vitamin E than Candies, sweet chocolate.
• Both Candies, sweet chocolate as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Candies, sweet chocolate vs Blanched Almonds:

• Blanched Almonds contain 8.5 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 2 times more Potassium and 1.7 times more Zinc than Candies, sweet chocolate.
• Both Candies, sweet chocolate and Blanched Almonds have similar amounts of Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Candies, sweet chocolate have 5.9 times more Saturated Fat, 3.8 times more Carbohydrate and 12.9 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Fat, 11.1 times more Omega 6, 1.5 times more Fiber and 4.7 times more Protein than Candies, sweet chocolate.
• Both Candies, sweet chocolate and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Candies, sweet chocolate as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.