Comparing Nutrients in 7 ounces Candies, REESE'S PIECES Candy VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, REESE'S PIECES Candy	10%	44%	46%
Almonds	14%	72%	14%

Macro Nutrients

	Candies, REESE'S PIECES Candy	Almonds	Recommended Dietary Allowance
Energy	34% 986kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	50.7% 49g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	102% 32.6g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	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	91% 119g	33% 42.8g	130g per day for Men 19-50 years
Sugars	146% 106g	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	15.7% 5.95g	65.3% 25g	38g per day for Men 19-50 years
Protein	44% 24.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Candies, REESE'S PIECES Candy	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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	27.3% 109μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.1% 0.22μg	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	13% 1.96mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, REESE'S PIECES Candy	Almonds	Recommended Dietary Allowance
Calcium	13.7% 137mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	12% 0.97mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	58.7% 411mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, REESE'S PIECES Candy vs Almonds:

• Candies, REESE'S PIECES Candy have 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 5.2 times more Vitamin B2 and 25.9 times more Vitamin E than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Candies, REESE'S PIECES Candy 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, REESE'S PIECES Candy vs Almonds:

• Candies, REESE'S PIECES Candy have 194 times more Sodium than Almonds.
• While Almonds contain 3.9 times more Calcium, 2.5 times more Copper, 7.6 times more Iron, 3.1 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 5.1 times more Selenium and 2.7 times more Zinc than Candies, REESE'S PIECES Candy.

Comparison of macro-nutrients per 7 ounces:

• Candies, REESE'S PIECES Candy have 4.3 times more Saturated Fat, 36 times more Omega 3, 2.8 times more Carbohydrate and 12.2 times more Sugars than Almonds.
• While Almonds contain 2 times more Fat, 7 times more Omega 6, 4.2 times more Fiber and 1.7 times more Protein than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Almonds have similar amounts of Energy per 7 oz.
• Both Candies, REESE'S PIECES Candy as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.