Comparing Nutrients in 5 ounces Candies, sugar-coated almonds VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, sugar-coated almonds	8%	34%	58%
Almonds	14%	72%	14%

Macro Nutrients

	Candies, sugar-coated almonds	Almonds	Recommended Dietary Allowance
Energy	22.7% 659kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	26.2% 25.4g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	8.63% 2.76g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.53g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	122% 88.6g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	25.3% 14g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Candies, sugar-coated almonds	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.42% 0.22mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	15.6% 62.4μg	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	117% 17.5mg	242% 36.3mg	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

	Candies, sugar-coated almonds	Almonds	Recommended Dietary Allowance
Calcium	14% 142mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	162% 1.46mg	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	33.7% 2.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.6% 235mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.088% 3.26g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Candies, sugar-coated almonds vs Almonds:

• Almonds contain 4.1 times more Vitamin B1, 4.2 times more Vitamin B2, 3.6 times more Vitamin B3, 3 times more Vitamin B5, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 2.1 times more Vitamin E than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Candies, sugar-coated almonds vs Almonds:

• Almonds contain 2.7 times more Calcium, 1.8 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium, 2.4 times more Selenium and 2 times more Zinc than Candies, sugar-coated almonds.

Comparison of macro-nutrients per 5 ounces:

• Candies, sugar-coated almonds have 3.2 times more Carbohydrate and 14.4 times more Sugars than Almonds.
• While Almonds contain 2.8 times more Fat, 2 times more Saturated Fat, 3.2 times more Omega 6, 5 times more Fiber and 2.1 times more Protein than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Almonds have similar amounts of Energy per 5 oz.
• Both Candies, sugar-coated almonds as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.