Comparing Nutrients in 7 ounces Candies, soft fruit and nut squares VS Candies, sugar-coated almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Candies, soft fruit and nut squares	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	26.7% 774kcal	32% 923kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	12% 3.87g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	64.5% 11g	45.6% 7.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 146g	104% 135g	130g per day for Men 19-50 years
Sugars	126% 91g	171% 124g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13% 4.96g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Candies, sugar-coated almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	9.16% 0.12mg	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	5.95% 24μg	7.44% 29.8μg	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	0.44% 0.4mg	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	1.32% 0.2mg	164% 24.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Candies, sugar-coated almonds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	129% 1.16mg	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	23% 1.85mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	64.7% 272mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	97% 2.22mg	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	15.3% 107mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	0.12% 4.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, soft fruit and nut squares VS Candies, sugar-coated almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Candies, soft fruit and nut squares versus 7 oz of Candies, sugar-coated almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Candies, soft fruit and nut squares vs Candies, sugar-coated almonds:

• 7 ounces of Candies, soft fruit and nut squares have 1.4 times more Vitamin B6 than Candies, sugar-coated almonds.
• While 7 oz of Candies, sugar-coated almonds contain 6.9 times more Vitamin B2, 5.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 123.6 times more Vitamin E than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Candies, sugar-coated almonds provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3 and Vitamin E
• Both Candies, soft fruit and nut squares as well as Candies, sugar-coated almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Candies, soft fruit and nut squares vs Candies, sugar-coated almonds:

• 7 ounces of Candies, soft fruit and nut squares have 10.1 times more Sodium than Candies, sugar-coated almonds.
• While 7 oz of Candies, sugar-coated almonds contain 5.9 times more Calcium, 1.9 times more Copper, 2 times more Iron, 5.5 times more Magnesium, 2.1 times more Manganese, 3.1 times more Phosphorus, 3.1 times more Potassium and 2.9 times more Zinc than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Candies, sugar-coated almonds contain similar levels of Selenium per seven ounces.
• 7 ounces of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Candies, soft fruit and nut squares have more Omega 3 and 1.4 times more Omega 6 than Candies, sugar-coated almonds.
• While 7 oz of Candies, sugar-coated almonds contain 1.9 times more Fat, 2.2 times more Saturated Fat, 1.4 times more Sugars and 4.3 times more Protein than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Candies, sugar-coated almonds offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Candies, sugar-coated almonds provide inadequate amounts of Omega 3