Comparing Nutrients in 7 ounces Almond paste VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Almond paste	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	31.3% 909kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	56.6% 55g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	158% 50.7g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	85.3% 111g	130g per day for Men 19-50 years
Sugars	99% 72g	99% 71.8g	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	25% 9.53g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	32% 18g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Almond paste	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	13.6% 0.16mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	6.87% 0.089mg	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	36.2% 145μg	11% 43.7μg	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	0.22% 0.2mg	5.95% 5.36mg	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	179% 27mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	34% 341mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	79.4% 0.71mg	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	39.7% 3.18mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	107% 2.46mg	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	73% 512mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.71% 26.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almond paste vs Candies, coconut bar, not chocolate covered:

• Almond paste has 19.7 times more Vitamin B2, 3.2 times more Vitamin B3, 3.3 times more Vitamin B9 and 67.7 times more Vitamin E than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 27 times more Vitamin C than Almond paste.
• Both Almond paste and Candies, coconut bar, not chocolate covered have similar amounts of Vitamin B1 per 7 oz.
• Both Almond paste as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almond paste vs Candies, coconut bar, not chocolate covered:

• Almond paste has 4 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, 4.8 times more Magnesium, 2.8 times more Phosphorus and 1.5 times more Zinc than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 1.4 times more Manganese, 2 times more Selenium and 14.2 times more Sodium than Almond paste.
• Both Almond paste and Candies, coconut bar, not chocolate covered have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almond paste has more Omega 3, 66.4 times more Omega 6 and 4.2 times more Protein than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 9.7 times more Saturated Fat and 1.3 times more Fiber than Almond paste.
• Both Almond paste and Candies, coconut bar, not chocolate covered have similar amounts of Energy, Fat, Carbohydrate and Sugars per 7 oz.
• Both Almond paste as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.