Comparing Nutrients in 5 ounces Roasted Almonds VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Roasted Almonds	Candies, sesame crunch	Recommended Dietary Allowance
Energy	29.2% 848kcal	25.2% 731kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	48.7% 47.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	119% 20.3g	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	55% 71.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	61% 44g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	53% 29.7g	29.4% 16.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Candies, sesame crunch	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	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	53.5% 0.7mg	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	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	226% 34mg	1.5% 0.23mg	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, sesame crunch	Recommended Dietary Allowance
Calcium	38% 380mg	91% 906mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	150% 1.35mg	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	66% 5.3mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	99% 2.3mg	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	83.4% 584mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	15.8% 237mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	48.5% 5.33mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Candies, sesame crunch:

• Dry Roasted Almonds have 7.5 times more Vitamin B2, 9.7 times more Vitamin B5 and 149.4 times more Vitamin E than Candies, sesame crunch.
• While Candies, sesame crunch contain 5.8 times more Vitamin B1 and 3.6 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Candies, sesame crunch have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Dry Roasted Almonds as well as Candies, sesame crunch 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, sesame crunch:

• Dry Roasted Almonds have 1.4 times more Manganese and 2.3 times more Potassium than Candies, sesame crunch.
• While Candies, sesame crunch contain 2.4 times more Calcium, 2 times more Selenium and 55.7 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Candies, sesame crunch have similar amounts of Copper, Iron, Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.6 times more Fat, 1.4 times more Fiber and 1.8 times more Protein than Candies, sesame crunch.
• While Candies, sesame crunch contain 25.2 times more Omega 3, 2.4 times more Carbohydrate and 6.4 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Candies, sesame crunch have similar amounts of Energy, Saturated Fat and Omega 6 per 5 oz.
• Both Dry Roasted Almonds as well as Candies, sesame crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.