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

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Candies, carob, unsweetened	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18.6% 540kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.4g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	91% 29g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	79.5% 13.5g	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	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	47% 34g	6.28% 4.55g	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% 0g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	10% 3.8g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	14.6% 8.15g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Oil Roasted 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	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	9.08% 0.12mg	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	5.25% 21μg	6.75% 27μg	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	173% 26mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	30.3% 303mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	106% 0.96mg	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% 3.68mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	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	18% 126mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	20.6% 699mg	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% 3.07mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Candies, carob, unsweetened have 3.3 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.4 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 16.5 times more Vitamin E than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Oil Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Candies, carob, unsweetened as well as Oil Roasted 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 Oil Roasted Almonds:

• Candies, carob, unsweetened have 1.3 times more Selenium and 107 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.2 times more Copper, 2.9 times more Iron, 7.6 times more Magnesium, 17.6 times more Manganese and 3.7 times more Phosphorus than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Oil Roasted Almonds have similar amounts of Calcium, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Candies, carob, unsweetened have 6.9 times more Saturated Fat, more Omega 3, 3.2 times more Carbohydrate and 7.5 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Fat, 51.2 times more Omega 6, 2.8 times more Fiber and 2.6 times more Protein than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Oil Roasted Almonds have similar amounts of Energy per 100 g.
• Both Candies, carob, unsweetened as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.