Comparing Nutrients in 7 ounces Almonds VS Candies, fondant, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Candies, fondant, prepared-from-recipe	0%	0%	100%

Macro Nutrients

	Almonds	Candies, fondant, prepared-from-recipe	Recommended Dietary Allowance
Energy	39.6% 1149kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0% 0g	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	142% 185g	130g per day for Men 19-50 years
Sugars	12% 8.63g	243% 176g	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	0% 0g	38g per day for Men 19-50 years
Protein	75% 42g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Almonds	Candies, fondant, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	0% 0mg	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	0% 0μg	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	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	339% 51mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Candies, fondant, prepared-from-recipe	Recommended Dietary Allowance
Calcium	53.4% 534mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	0.66% 0.006mg	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	0.25% 0.02mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	0.23% 7.94mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.36% 13.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Candies, fondant, prepared-from-recipe:

• Almonds have 41 times more Vitamin B1, 71.1 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Candies, fondant, prepared-from-recipe.
• Both Almonds as well as Candies, fondant, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Candies, fondant, prepared-from-recipe:

• Almonds have 89.7 times more Calcium, 343.7 times more Copper, 371 times more Iron, more Magnesium, more Manganese, more Phosphorus, 183.3 times more Potassium, 6.8 times more Selenium and 78 times more Zinc than Candies, fondant, prepared-from-recipe.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.6 times more Energy, 2496.5 times more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Candies, fondant, prepared-from-recipe.
• While Candies, fondant, prepared-from-recipe contain 4.3 times more Carbohydrate and 20.4 times more Sugars than Almonds.
• Both Almonds as well as Candies, fondant, prepared-from-recipe have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.