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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Candies, REESE'S PIECES Candy	10%	44%	46%

Macro Nutrients

	Blanched Almonds	Candies, REESE'S PIECES Candy	Recommended Dietary Allowance
Energy	40.4% 1171kcal	34% 986kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	50.7% 49g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	102% 32.6g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	20.6% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	91% 119g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	146% 106g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	76% 42.5g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Candies, REESE'S PIECES Candy	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	16.8% 0.22mg	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	24.3% 97μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.1% 0.22μg	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	314% 47mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Candies, REESE'S PIECES Candy	Recommended Dietary Allowance
Calcium	47% 468mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	90% 0.81mg	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	81.4% 6.5mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	95% 2.2mg	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	136% 955mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	25.7% 385mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.054% 2g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Blanched Almonds have 3.2 times more Vitamin B2 and 24 times more Vitamin E than Candies, REESE'S PIECES Candy.
• While 7 oz of Candies, REESE'S PIECES Candy contain 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Candies, REESE'S PIECES Candy provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Blanched Almonds as well as Candies, REESE'S PIECES Candy have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Blanched Almonds have 3.4 times more Calcium, 2.5 times more Copper, 6.7 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium and 2.6 times more Zinc than Candies, REESE'S PIECES Candy.
• While 7 oz of Candies, REESE'S PIECES Candy contain 10.2 times more Sodium than Blanched Almonds.
• 7 ounces of Candies, REESE'S PIECES Candy lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 2.1 times more Fat, 7 times more Omega 6, 3.3 times more Fiber and 1.7 times more Protein than Candies, REESE'S PIECES Candy.
• While 7 oz of Candies, REESE'S PIECES Candy contain 4.2 times more Saturated Fat, 27 times more Omega 3, 3.2 times more Carbohydrate and 11.5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Candies, REESE'S PIECES Candy offer comparable quantities of Energy per seven ounces.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3