Comparing Nutrients in 5 ounces Candies, halavah, plain VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	23% 665kcal	21% 604kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.5g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.85g	38% 12g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	70.2% 12g	7.85% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.7g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	136% 98g	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	16.8% 6.38g	15% 5.67g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	3.7% 0.048mg	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	23% 92μg	1.77% 7.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	106% 0.95mg	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	80.3% 6.42mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	73.6% 309mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	27.7% 0.64mg	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	123% 860mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.061% 2.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Candies, halavah, plain vs Baking Chocolate Mexican Squares:

• Candies, halavah, plain have 7.4 times more Vitamin B1, 1.6 times more Vitamin B3, 10.2 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin B12 than Baking chocolate, mexican, squares.
• Both Candies, halavah, plain and Baking chocolate, mexican, squares have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Candies, halavah, plain as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Candies, halavah, plain vs Baking Chocolate Mexican Squares:

• Candies, halavah, plain have 1.8 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 4.3 times more Phosphorus, 6.4 times more Selenium, 65 times more Sodium and 3.4 times more Zinc than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 2.1 times more Potassium than Candies, halavah, plain.
• Both Candies, halavah, plain and Baking chocolate, mexican, squares have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Candies, halavah, plain have 1.4 times more Fat, 8.9 times more Omega 6 and 3.4 times more Protein than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 2.1 times more Saturated Fat and 1.3 times more Carbohydrate than Candies, halavah, plain.
• Both Candies, halavah, plain and Baking chocolate, mexican, squares have similar amounts of Energy, Omega 3 and Fiber per 5 oz.
• Both Candies, halavah, plain as well as Baking chocolate, mexican, squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.