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

Weight per 500 calories

• Blanched Almonds: 84.7g
• Candies, semisweet chocolate: 104g

Blanched Almonds have 1.2 times more energy per 100g than Candies, semisweet chocolate. It has very high energy density when compared to other foods. Candies, semisweet chocolate having very high energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Candies, semisweet chocolate?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Blanched Almonds	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	32.2% 31.3g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	57.8% 18.5g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	51.2% 66.6g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	78.3% 56.8g	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	0% 0g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	16% 6.15g	38g per day for Men 19-50 years
Protein	32.4% 18g	7.8% 4.38g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Candies, semisweet chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	4.77% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	2.8% 0.036mg	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	10.4% 41.5μg	3.4% 13.5μg	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	134% 20mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.86% 5.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	20% 200mg	3.33% 33.3mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	81% 0.73mg	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	34.7% 2.78mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	28.5% 120mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	36.2% 0.83mg	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	58.2% 408mg	19.6% 138mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.76% 11.5mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.02% 0.73g	3700g per day for Men 19-50 years

Blanched Almonds VS Candies, Semisweet Chocolate Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Candies, semisweet chocolate?

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

• 500 calories of Blanched Almonds have 2.8 times more Vitamin B1, 6.4 times more Vitamin B2, 6.7 times more Vitamin B3, 3.1 times more Vitamin B9 and 74.3 times more Vitamin E than Candies, semisweet chocolate.
• 500 calories of Candies, semisweet chocolate have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as Candies, semisweet chocolate have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Blanched Almonds have 6 times more Calcium, 1.9 times more Magnesium, 1.9 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Candies, semisweet chocolate.
• Both Blanched Almonds and Candies, semisweet chocolate contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Candies, semisweet chocolate lack sufficient amounts of Calcium
• Both Blanched Almonds as well as Candies, semisweet chocolate lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 1.4 times more Fat, 11.2 times more Omega 6, 1.4 times more Fiber and 4.1 times more Protein than Candies, semisweet chocolate.
• While 500 kcal of Candies, semisweet chocolate contain 5.5 times more Saturated Fat, 4.2 times more Carbohydrate and 14.5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Candies, semisweet chocolate offer comparable quantities of Energy per 500 calories.
• 500 calories of Candies, semisweet chocolate provide inadequate amounts of Omega 6 and Protein
• Both Blanched Almonds as well as Candies, semisweet chocolate provide inadequate amounts of Omega 3 in 500 calories.