Comparing Nutrients in 500 calories Jams and preserves, no sugar (with sodium saccharin), any flavor VS Candies, nougat, with almonds

Weight per 500 calories

• Jams and preserves, no sugar (with sodium saccharin), any flavor: 379g
• Candies, nougat, with almonds: 126g

Candies, nougat, with almonds have 3 times more energy per unit of mass than Jams and preserves, no sugar (with sodium saccharin), any flavor, which is high in comparison to other foods. Jams and preserves, no sugar (with sodium saccharin), any flavor having average energy density.

Which food has more nutrients per 500 calories - Jams and preserves, no sugar (with sodium saccharin), any flavor or Candies, nougat, with almonds?

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves, no sugar (with sodium saccharin), any flavor	1%	1%	98%
Candies, nougat, with almonds	3%	4%	93%

Macro Nutrients

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Candies, nougat, with almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.14g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	6.54% 2.1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 202g	89.3% 116g	130g per day for Men 19-50 years
Sugars	198% 143g	78% 56.5g	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	25% 9.47g	11% 4.15g	38g per day for Men 19-50 years
Protein	2.03% 1.14g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Candies, nougat, with almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1.36% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.83% 0.076mg	1.93% 0.025mg	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	8.52% 34μg	1.57% 6.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.52% 0.013μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.42% 0.38mg	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	2.27% 0.34mg	23% 3.48mg	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

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Candies, nougat, with almonds	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.02% 40.2mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	18.7% 0.17mg	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	19% 1.5mg	9.27% 0.74mg	8mg per day for Men 19-50 years
Magnesium	4.5% 19mg	9.57% 40.2mg	420mg per day for Men 19-50 years
Manganese	NA	16.6% 0.38mg	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	4.87% 34mg	9.87% 69mg	700mg per day for Men 19-50 years
Potassium	7.7% 261mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.44μg	5.94% 3.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.76% 41.5mg	1500mg per day for Men 19-50 years
Zinc	2.07% 0.23mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	4.7% 173g	0.073% 2.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jams and preserves, no sugar (with sodium saccharin), any flavor vs Candies, nougat, with almonds:

• Jams and preserves, no sugar (with sodium saccharin), any flavor have 3 times more Vitamin B6 and 5.4 times more Vitamin B9 than Candies, nougat, with almonds.
• While Candies, nougat, with almonds contain more Vitamin B2 and 10.2 times more Vitamin E than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor as well as Candies, nougat, with almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Jams and preserves, no sugar (with sodium saccharin), any flavor vs Candies, nougat, with almonds:

• Jams and preserves, no sugar (with sodium saccharin), any flavor have 2 times more Iron, 2 times more Potassium and 2 times more Selenium than Candies, nougat, with almonds.
• While Candies, nougat, with almonds contain 1.9 times more Copper, 2.1 times more Magnesium and 2 times more Phosphorus than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor as well as Candies, nougat, with almonds have insufficient amounts of Calcium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Jams and preserves, no sugar (with sodium saccharin), any flavor have more Omega 3, 1.7 times more Carbohydrate, 2.5 times more Sugars and 2.3 times more Fiber than Candies, nougat, with almonds.
• While Candies, nougat, with almonds contain 34.6 times more Saturated Fat and 3.7 times more Protein than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor and Candies, nougat, with almonds have similar amounts of Energy per 500 kcal.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor as well as Candies, nougat, with almonds have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.