Comparing Nutrients in 100 grams Candies, halavah, plain VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Candies, halavah, plain	Roasted Almonds	Recommended Dietary Allowance
Energy	16% 469kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.13g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	49.5% 8.42g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.5g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	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	12% 4.5g	28.7% 11g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	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	35.3% 0.42mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.77% 0.088mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	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	16.3% 65μg	13.8% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.67% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.3% 33mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	122% 1.1mg	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	56.6% 4.53mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	86.7% 607mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.32mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Candies, halavah, plain vs Roasted Almonds:

• Candies, halavah, plain have 5.5 times more Vitamin B1, 2.6 times more Vitamin B6 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than Candies, halavah, plain.
• Both Candies, halavah, plain and Dry Roasted Almonds have similar amounts of Vitamin B9 per 100 g.
• Both Candies, halavah, plain as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C in 100 g.

Comparing minerals per 100 grams for Candies, halavah, plain vs Roasted Almonds:

• Candies, halavah, plain have 1.2 times more Iron, 1.3 times more Phosphorus, 5.8 times more Selenium, 65 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.1 times more Calcium, 1.3 times more Magnesium, 2.6 times more Manganese and 3.8 times more Potassium than Candies, halavah, plain.
• Both Candies, halavah, plain and Dry Roasted Almonds have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Candies, halavah, plain have 6 times more Omega 3 and 2.9 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 2.4 times more Fat, 1.5 times more Omega 6, 2.4 times more Fiber and 1.7 times more Protein than Candies, halavah, plain.
• Both Candies, halavah, plain and Dry Roasted Almonds have similar amounts of Saturated Fat per 100 g.
• Both Candies, halavah, plain as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.