Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Oil Roasted Almonds	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	29.7% 860kcal	23.5% 682kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	40.4% 39g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	113% 36.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	61% 79g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	70.7% 51.3g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	24% 9.07g	38g per day for Men 19-50 years
Protein	53.7% 30g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	4.9% 0.064mg	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	9.57% 38.3μg	7.8% 31μg	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	4.25% 3.83mg	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	245% 37mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	41.2% 412mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	65.2% 5.2mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	76.3% 1.75mg	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	94% 661mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Candies, coconut bar, not chocolate covered:

• Oil Roasted Almonds have 1.3 times more Vitamin B1, 37.2 times more Vitamin B2, 8.2 times more Vitamin B3, 2.6 times more Vitamin B6, 1.2 times more Vitamin B9 and 129.9 times more Vitamin E than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Candies, coconut bar, not chocolate covered have similar amounts of Vitamin B5 per 5 oz.
• Both Oil Roasted Almonds as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Candies, coconut bar, not chocolate covered:

• Oil Roasted Almonds have 6.8 times more Calcium, 2.7 times more Copper, 4.8 times more Iron, 10.1 times more Magnesium, 2 times more Manganese, 5 times more Phosphorus, 2.4 times more Potassium and 3 times more Zinc than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 2.1 times more Selenium and 128 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Almonds have 1.3 times more Energy, 2 times more Fat, 160.9 times more Omega 6, 1.6 times more Fiber and 10 times more Protein than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 6.1 times more Saturated Fat, 3.2 times more Carbohydrate and 7.9 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.