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

Macros Ratio

	Protein	Fat	Carbs
Candies, REESE'S PIECES Candy	10%	44%	46%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Candies, REESE'S PIECES Candy	Roasted Almonds	Recommended Dietary Allowance
Energy	34% 986kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	50.7% 49g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	102% 32.6g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	32% 41.7g	130g per day for Men 19-50 years
Sugars	146% 106g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	57% 21.6g	38g per day for Men 19-50 years
Protein	44% 24.7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Candies, REESE'S PIECES Candy	Roasted 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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	20.8% 0.27mg	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	27.3% 109μg	27.3% 109μg	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	13.7% 137mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	193% 4.43mg	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	58.7% 411mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, REESE'S PIECES Candy VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Candies, REESE'S PIECES Candy versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Candies, REESE'S PIECES Candy have 2.3 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 5.4 times more Vitamin B2 and 24.1 times more Vitamin E than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Roasted Almonds provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Candies, REESE'S PIECES Candy as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Candies, REESE'S PIECES Candy vs Roasted Almonds:

• 7 ounces of Candies, REESE'S PIECES Candy have 64.7 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.9 times more Calcium, 2.7 times more Copper, 7.6 times more Iron, 3.2 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 2.5 times more Selenium and 2.9 times more Zinc than Candies, REESE'S PIECES Candy.
• 7 ounces of Candies, REESE'S PIECES Candy lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Candies, REESE'S PIECES Candy have 4 times more Saturated Fat, 10.8 times more Omega 3, 2.8 times more Carbohydrate and 11 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2.1 times more Fat, 7.3 times more Omega 6, 3.6 times more Fiber and 1.7 times more Protein than Candies, REESE'S PIECES Candy.
• Both Candies, REESE'S PIECES Candy and Roasted Almonds offer comparable quantities of Energy per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3