Comparing Nutrients in 5 ounces Almonds VS Candies, HERSHEYS, PAYDAY Bar

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%

Macro Nutrients

	Almonds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Energy	28.3% 821kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	21.3% 6.8g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	38.6% 6.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	79% 57g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	14% 5.4g	38g per day for Men 19-50 years
Protein	53.5% 30g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Almonds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	18% 72.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	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	242% 36.3mg	23.3% 3.5mg	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

	Almonds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Calcium	38% 381mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.004% 0.14μg	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	65.7% 5.26mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	56.2% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	22% 327mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.27% 9.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Candies, HERSHEYS, PAYDAY Bar:

• Almonds have 2.5 times more Vitamin B1, 9.9 times more Vitamin B2 and 10.4 times more Vitamin E than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2 times more Vitamin B3 and 1.7 times more Vitamin B6 than Almonds.
• Both Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Almonds as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Candies, HERSHEYS, PAYDAY Bar:

• Almonds have 2.9 times more Calcium, 3.2 times more Copper, 1.9 times more Iron, 3 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus and 2 times more Zinc than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 231 times more Sodium than Almonds.
• Both Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2 times more Fat, 2.7 times more Omega 6, 3.3 times more Fiber and 1.6 times more Protein than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 1.3 times more Saturated Fat, 5.3 times more Omega 3, 2.5 times more Carbohydrate and 9.3 times more Sugars than Almonds.
• Both Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Energy per 5 oz.
• Both Almonds as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.