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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%

Macro Nutrients

	Blanched Almonds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Energy	29% 836kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	21.3% 6.8g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	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	20.4% 26.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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% 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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	14% 5.4g	38g per day for Men 19-50 years
Protein	54% 30.3g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	22.6% 0.27mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	25.6% 0.33mg	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	17.4% 69.5μg	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	224% 33.7mg	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

	Blanched Almonds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Calcium	33.5% 335mg	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	58% 4.65mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	56.2% 1.3mg	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	97% 682mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	22% 327mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.27% 9.88g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.3 times more Vitamin B1, 6.2 times more Vitamin B2 and 9.6 times more Vitamin E than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2 times more Vitamin B3, 1.7 times more Vitamin B5 and 2 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Vitamin B9 per 5 oz.
• Both Blanched 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 Blanched Almonds vs Candies, HERSHEYS, PAYDAY Bar:

• Blanched Almonds have 2.5 times more Calcium, 3.2 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 2 times more Manganese, 2.4 times more Phosphorus and 1.9 times more Zinc than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 1.6 times more Selenium and 12.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.2 times more Energy, 2.1 times more Fat, 2.7 times more Omega 6, 2.6 times more Fiber and 1.6 times more Protein than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 4 times more Omega 3, 2.8 times more Carbohydrate and 8.7 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Saturated Fat per 5 oz.
• Both Blanched Almonds as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.