Comparing Nutrients in 5 ounces Candies, soft fruit and nut squares VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Candies, soft fruit and nut squares	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	19% 553kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	3.98% 1.27g	56% 18g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	46% 7.83g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	90% 65g	3% 2.17g	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	8.95% 3.4g	126% 48g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.58% 0.25mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	20.7% 0.27mg	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	4.25% 17μg	13.5% 54μg	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	0.31% 0.28mg	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	0.94% 0.14mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	5.2% 6.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	2.4% 24mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	47.7% 0.43mg	569% 5.1mg	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	16.5% 1.3mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	NA	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	11% 76.5mg	153% 1074mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	105% 3556mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	31.7% 17.4μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	86.3% 9.5mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, soft fruit and nut squares VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali per 5 oz

Compare the macro and micronutrient content in 5 oz of Candies, soft fruit and nut squares versus 5 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Candies, soft fruit and nut squares vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 5 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 1.7 times more Vitamin B1, 9.5 times more Vitamin B2, 10.1 times more Vitamin B3, 2.3 times more Vitamin B6, 3.2 times more Vitamin B9 and 11 times more Vitamin K than Candies, soft fruit and nut squares.
• 5 ounces of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3 and Vitamin K
• Both Candies, soft fruit and nut squares as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Candies, soft fruit and nut squares vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 5 ounces of Candies, soft fruit and nut squares have 6.6 times more Sodium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 5 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 7.2 times more Calcium, 11.9 times more Copper, 15.6 times more Iron, 19 times more Magnesium, 14 times more Phosphorus, 30.6 times more Potassium, 8.8 times more Selenium and 12.6 times more Zinc than Candies, soft fruit and nut squares.
• 5 ounces of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, soft fruit and nut squares have more Omega 3, 7.2 times more Omega 6, 1.5 times more Carbohydrate and 30 times more Sugars than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 5 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 2.5 times more Fat, 14.1 times more Saturated Fat, 14.1 times more Fiber and 7.3 times more Protein than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Cocoa, dry powder, hi-fat or breakfast, processed with alkali offer comparable quantities of Energy per five ounces.
• 5 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide inadequate amounts of Omega 3