Comparing Nutrients in 100 grams Candies, soft fruit and nut squares VS Candies, sugar-coated almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Candies, soft fruit and nut squares	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	13.4% 390kcal	16% 465kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	32.5% 5.53g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	63.4% 46g	86.2% 62.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Candies, sugar-coated almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.24% 0.11mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	4.6% 0.06mg	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	3% 12μg	3.75% 15μg	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	0.22% 0.2mg	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	0.67% 0.1mg	82.4% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Candies, sugar-coated almonds	Recommended Dietary Allowance
Calcium	1.7% 17mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	33.7% 0.3mg	65% 0.59mg	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	11.6% 0.93mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	48.7% 1.12mg	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	7.7% 54mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.062% 2.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, soft fruit and nut squares VS Candies, sugar-coated almonds per 100 g

Compare the macro and micronutrient content in 100 g of Candies, soft fruit and nut squares versus 100 g of Candies, sugar-coated almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Candies, soft fruit and nut squares vs Candies, sugar-coated almonds:

• 100 grams of Candies, soft fruit and nut squares have 1.4 times more Vitamin B6 than Candies, sugar-coated almonds.
• While 100 g of Candies, sugar-coated almonds contain 6.9 times more Vitamin B2, 5.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 123.6 times more Vitamin E than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Candies, sugar-coated almonds provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• 100 grams of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3 and Vitamin E
• Both Candies, soft fruit and nut squares as well as Candies, sugar-coated almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Candies, soft fruit and nut squares vs Candies, sugar-coated almonds:

• 100 grams of Candies, soft fruit and nut squares have 10.1 times more Sodium than Candies, sugar-coated almonds.
• While 100 g of Candies, sugar-coated almonds contain 5.9 times more Calcium, 1.9 times more Copper, 2 times more Iron, 5.5 times more Magnesium, 2.1 times more Manganese, 3.1 times more Phosphorus, 3.1 times more Potassium and 2.9 times more Zinc than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Candies, sugar-coated almonds contain similar levels of Selenium per 100 grams.
• 100 grams of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Candies, soft fruit and nut squares have more Omega 3 and 1.4 times more Omega 6 than Candies, sugar-coated almonds.
• While 100 g of Candies, sugar-coated almonds contain 1.9 times more Fat, 2.2 times more Saturated Fat, 1.4 times more Sugars and 4.3 times more Protein than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Candies, sugar-coated almonds offer comparable quantities of Energy, Carbohydrate and Fiber per 100 grams.
• 100 grams of Candies, sugar-coated almonds provide inadequate amounts of Omega 3