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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%

Macro Nutrients

	Roasted Almonds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Energy	29.2% 848kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	21.3% 6.8g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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% 29.8g	57.7% 75g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	14% 5.4g	38g per day for Men 19-50 years
Protein	53% 29.7g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	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	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Candies, HERSHEYS, PAYDAY Bar	Recommended Dietary Allowance
Calcium	38% 380mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	22% 327mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.27% 9.88g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 10.4 times more Vitamin B2 and 9.7 times more Vitamin E than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Dry Roasted 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 Roasted Almonds vs Candies, HERSHEYS, PAYDAY Bar:

• Dry Roasted Almonds have 2.9 times more Calcium, 3.4 times more Copper, 1.9 times more Iron, 3.1 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus and 2.1 times more Zinc than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 2.6 times more Selenium and 77 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.2 times more Energy, 2.1 times more Fat, 2.8 times more Omega 6, 2.9 times more Fiber and 1.6 times more Protein than Candies, HERSHEYS, PAYDAY Bar.
• While Candies, HERSHEYS, PAYDAY Bar contain 1.6 times more Omega 3, 2.5 times more Carbohydrate and 8.3 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Candies, HERSHEYS, PAYDAY Bar have similar amounts of Saturated Fat per 5 oz.
• Both Dry Roasted Almonds as well as Candies, HERSHEYS, PAYDAY Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.