Comparing Nutrients in 100 grams Candies, carob, unsweetened VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Almonds	14%	72%	14%

Macro Nutrients

	Candies, carob, unsweetened	Almonds	Recommended Dietary Allowance
Energy	18.6% 540kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.4g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	91% 29g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.3% 56.3g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	47% 34g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	10% 3.8g	33% 12.5g	38g per day for Men 19-50 years
Protein	14.6% 8.15g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.25% 21μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.7% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.56% 0.5mg	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	10.5% 1.57mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Almonds	Recommended Dietary Allowance
Calcium	30.3% 303mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	115% 1.03mg	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	16% 1.3mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 126mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	7.13% 107mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Candies, carob, unsweetened vs Almonds:

• Candies, carob, unsweetened have 1.6 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 6.4 times more Vitamin B2, 3.5 times more Vitamin B3, 2.1 times more Vitamin B9 and 16.3 times more Vitamin E than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Almonds have similar amounts of Vitamin B6 per 100 g.
• Both Candies, carob, unsweetened as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Candies, carob, unsweetened vs Almonds:

• Candies, carob, unsweetened have 1.3 times more Selenium and 107 times more Sodium than Almonds.
• While Almonds contain 5.6 times more Copper, 2.9 times more Iron, 7.5 times more Magnesium, 15.6 times more Manganese and 3.8 times more Phosphorus than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Almonds have similar amounts of Calcium, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Candies, carob, unsweetened have 7.6 times more Saturated Fat, 10.3 times more Omega 3, 2.6 times more Carbohydrate and 7.8 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Fat, 46.7 times more Omega 6, 3.3 times more Fiber and 2.6 times more Protein than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Almonds have similar amounts of Energy per 100 g.
• Both Candies, carob, unsweetened as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.