Comparing Nutrients in 7 ounces Candies, NESTLE, BABY RUTH Bar VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Candies, NESTLE, BABY RUTH Bar	Almonds	Recommended Dietary Allowance
Energy	32.5% 943kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	75% 24g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	30.7% 5.23g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	33% 42.8g	130g per day for Men 19-50 years
Sugars	148% 107g	12% 8.63g	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	NA	0.3% 0.22g	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	65.3% 25g	38g per day for Men 19-50 years
Protein	19% 10.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Candies, NESTLE, BABY RUTH Bar	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	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	12.3% 1.85mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, NESTLE, BABY RUTH Bar	Almonds	Recommended Dietary Allowance
Calcium	9.33% 93mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	227% 2.05mg	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	15.6% 1.25mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26.6% 187mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, NESTLE, BABY RUTH Bar vs Almonds:

• Candies, NESTLE, BABY RUTH Bar have more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 3.5 times more Vitamin B1, 9.4 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B5, 3.3 times more Vitamin B6, 3.7 times more Vitamin B9 and 27.6 times more Vitamin E than Candies, NESTLE, BABY RUTH Bar.
• Both Candies, NESTLE, BABY RUTH Bar as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Candies, NESTLE, BABY RUTH Bar vs Almonds:

• Candies, NESTLE, BABY RUTH Bar have 230 times more Sodium than Almonds.
• While Almonds contain 5.7 times more Calcium, 4.6 times more Copper, 5.9 times more Iron, 6.3 times more Magnesium, 6.2 times more Manganese, 5.1 times more Phosphorus, 2.9 times more Potassium, 1.6 times more Selenium and 4.3 times more Zinc than Candies, NESTLE, BABY RUTH Bar.

Comparison of macro-nutrients per 7 ounces:

• Candies, NESTLE, BABY RUTH Bar have 3.2 times more Saturated Fat, 3 times more Carbohydrate and 12.4 times more Sugars than Almonds.
• While Almonds contain 2.3 times more Fat, 4.7 times more Omega 6, 6.3 times more Fiber and 3.9 times more Protein than Candies, NESTLE, BABY RUTH Bar.
• Both Candies, NESTLE, BABY RUTH Bar and Almonds have similar amounts of Energy per 7 oz.
• Both Candies, NESTLE, BABY RUTH Bar as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.