Comparing Nutrients in 100 grams Candies, fruit snacks, with high vitamin C VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, fruit snacks, with high vitamin C	0%	0%	100%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Candies, fruit snacks, with high vitamin C	Roasted Almonds	Recommended Dietary Allowance
Energy	12% 352kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.7% 88g	16% 21g	130g per day for Men 19-50 years
Sugars	94% 68g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	0% 0g	28.7% 11g	38g per day for Men 19-50 years
Protein	0.14% 0.08g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Candies, fruit snacks, with high vitamin C	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.62% 0.008mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.12% 0.006mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.077% 0.001mg	10.5% 0.14mg	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	0.25% 1μg	13.8% 55μg	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	152% 136mg	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	0% 0mg	159% 24mg	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

	Candies, fruit snacks, with high vitamin C	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	1.67% 0.015mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.013% 0.5μg	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	0% 0mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	0.24% 1mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	97% 2.23mg	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	0.43% 3mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	0.24% 8mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Candies, fruit snacks, with high vitamin C vs Roasted Almonds:

• Candies, fruit snacks, with high vitamin C have more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.1 times more Vitamin B1, 149.6 times more Vitamin B2, 454.6 times more Vitamin B3, 53.5 times more Vitamin B5, 136 times more Vitamin B6, 55 times more Vitamin B9 and more Vitamin E than Candies, fruit snacks, with high vitamin C.
• Both Candies, fruit snacks, with high vitamin C as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Candies, fruit snacks, with high vitamin C vs Roasted Almonds:

• Candies, fruit snacks, with high vitamin C have 7.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Calcium, 73.3 times more Copper, more Iron, 279 times more Magnesium, 159.4 times more Manganese, 157 times more Phosphorus, 89.1 times more Potassium, 1.8 times more Selenium and 17.4 times more Zinc than Candies, fruit snacks, with high vitamin C.

Comparison of macro-nutrients per 100 grams:

• Candies, fruit snacks, with high vitamin C have 4.2 times more Carbohydrate and 14 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, more Fat, more Saturated Fat, more Omega 6, more Fiber and 262 times more Protein than Candies, fruit snacks, with high vitamin C.
• Both Candies, fruit snacks, with high vitamin C as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.