Comparing Nutrients in 100 grams Candies, HERSHEYS, PAYDAY Bar VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, HERSHEYS, PAYDAY Bar	11%	46%	43%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Candies, HERSHEYS, PAYDAY Bar	Blanched Almonds	Recommended Dietary Allowance
Energy	17% 490kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.64g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	55.6% 40.3g	6.4% 4.63g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	10% 3.8g	26% 9.9g	38g per day for Men 19-50 years
Protein	24% 13.4g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Candies, HERSHEYS, PAYDAY Bar	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.8% 7.17mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	8.85% 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	12.8% 51μg	12.3% 49μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	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	16.5% 2.47mg	158% 23.8mg	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, HERSHEYS, PAYDAY Bar	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.4% 94mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.003% 0.1μg	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	24% 1.92mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	79.8% 1.84mg	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	28% 197mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	21.3% 725mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	9.27% 5.1μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.19% 6.97g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Candies, HERSHEYS, PAYDAY Bar vs Blanched Almonds:

• Candies, HERSHEYS, PAYDAY Bar have 2 times more Vitamin B3, 1.7 times more Vitamin B5 and 2 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Vitamin B1, 6.2 times more Vitamin B2 and 9.6 times more Vitamin E than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar and Blanched Almonds have similar amounts of Vitamin B9 per 100 g.
• Both Candies, HERSHEYS, PAYDAY Bar as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Candies, HERSHEYS, PAYDAY Bar vs Blanched Almonds:

• Candies, HERSHEYS, PAYDAY Bar have 1.6 times more Selenium and 12.2 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Calcium, 3.2 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 2 times more Manganese, 2.4 times more Phosphorus and 1.9 times more Zinc than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar and Blanched Almonds have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Candies, HERSHEYS, PAYDAY Bar have 1.2 times more Saturated Fat, 4 times more Omega 3, 2.8 times more Carbohydrate and 8.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Fat, 2.7 times more Omega 6, 2.6 times more Fiber and 1.6 times more Protein than Candies, HERSHEYS, PAYDAY Bar.
• Both Candies, HERSHEYS, PAYDAY Bar and Blanched Almonds have similar amounts of Energy per 100 g.
• Both Candies, HERSHEYS, PAYDAY Bar as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.