Comparing Nutrients in 5 ounces Blanched Almonds VS Candies, semisweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Blanched Almonds	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	29% 836kcal	23.5% 680kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	78.6% 25g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	7.5% 1.27g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	107% 77.3g	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	22% 8.36g	38g per day for Men 19-50 years
Protein	54% 30.3g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Candies, semisweet chocolate	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	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	3.8% 0.05mg	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	4.6% 18.4μg	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	224% 33.7mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	33.5% 335mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	110% 0.99mg	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	58% 4.65mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	49.3% 1.13mg	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	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.027% 0.99g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Candies, semisweet chocolate per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Candies, semisweet chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Candies, semisweet chocolate:

• 5 ounces of Blanched Almonds have 3.5 times more Vitamin B1, 7.9 times more Vitamin B2, 8.2 times more Vitamin B3, 3 times more Vitamin B5, 3.3 times more Vitamin B6, 3.8 times more Vitamin B9 and 91.3 times more Vitamin E than Candies, semisweet chocolate.
• While 5 oz of Candies, semisweet chocolate contain more Vitamin K than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• 5 ounces of Candies, semisweet chocolate have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Candies, semisweet chocolate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Candies, semisweet chocolate:

• 5 ounces of Blanched Almonds have 7.4 times more Calcium, 1.5 times more Copper, 2.3 times more Magnesium, 2.3 times more Manganese, 3.6 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Candies, semisweet chocolate.
• While 5 oz of Candies, semisweet chocolate contain 1.3 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Candies, semisweet chocolate contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.2 times more Energy, 1.8 times more Fat, 13.8 times more Omega 6, 1.7 times more Fiber and 5.1 times more Protein than Candies, semisweet chocolate.
• While 5 oz of Candies, semisweet chocolate contain 4.5 times more Saturated Fat, 17 times more Omega 3, 3.4 times more Carbohydrate and 11.8 times more Sugars than Blanched Almonds.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3