Comparing Nutrients in 7 ounces Almonds VS Candies, chocolate covered, caramel with nuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Candies, chocolate covered, caramel with nuts	8%	40%	52%

Macro Nutrients

	Almonds	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Energy	39.6% 1149kcal	32% 933kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	29% 9.24g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	93% 120g	130g per day for Men 19-50 years
Sugars	12% 8.63g	113% 82g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	75% 42g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Almonds	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	59% 9.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	45.6% 183μg	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% 0mg	3.1% 2.78mg	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	339% 51mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Calcium	53.4% 534mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	128% 1.15mg	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	92% 7.36mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	20.6% 310mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Candies, chocolate covered, caramel with nuts:

• Almonds have 5.1 times more Vitamin B1, 7.1 times more Vitamin B2 and 23.3 times more Vitamin E than Candies, chocolate covered, caramel with nuts.
• While Candies, chocolate covered, caramel with nuts contain more Vitamin A, 1.3 times more Vitamin B3, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Candies, chocolate covered, caramel with nuts have similar amounts of Vitamin B6 per 7 oz.
• Both Almonds as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Candies, chocolate covered, caramel with nuts:

• Almonds have 3.4 times more Calcium, 1.8 times more Copper, 2.2 times more Iron, 3.3 times more Magnesium, 2.9 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 1.7 times more Zinc than Candies, chocolate covered, caramel with nuts.
• While Candies, chocolate covered, caramel with nuts contain 156 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.2 times more Energy, 2.4 times more Fat, 2.1 times more Omega 6, 2.9 times more Fiber and 2.2 times more Protein than Candies, chocolate covered, caramel with nuts.
• While Candies, chocolate covered, caramel with nuts contain 2.8 times more Carbohydrate and 9.5 times more Sugars than Almonds.
• Both Almonds and Candies, chocolate covered, caramel with nuts have similar amounts of Saturated Fat per 7 oz.
• Both Almonds as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.