Comparing Nutrients in 100 grams Candies, sweet chocolate VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Candies, sweet chocolate	3%	54%	43%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Candies, sweet chocolate	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.5% 507kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	35.3% 34.2g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	62.8% 20g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	71% 51.5g	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	14.5% 5.5g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Candies, sweet chocolate	Oil 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	1.67% 0.02mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.42% 0.071mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	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	0.75% 3μg	6.75% 27μg	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% 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	1.73% 0.26mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.25% 6.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sweet chocolate	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	63.8% 0.57mg	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	34.5% 2.76mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	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	21% 147mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Candies, sweet chocolate vs Oil Roasted Almonds:

• Candies, sweet chocolate have more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.6 times more Vitamin B1, 3.3 times more Vitamin B2, 5.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.7 times more Vitamin B6, 9 times more Vitamin B9 and 99.9 times more Vitamin E than Candies, sweet chocolate.
• Both Candies, sweet chocolate as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Candies, sweet chocolate vs Oil Roasted Almonds:

• Candies, sweet chocolate have 16 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 12.1 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 5 times more Manganese, 3.2 times more Phosphorus, 2.4 times more Potassium, 1.5 times more Selenium and 2 times more Zinc than Candies, sweet chocolate.

Comparison of macro-nutrients per 100 grams:

• Candies, sweet chocolate have 4.8 times more Saturated Fat, more Omega 3, 3.4 times more Carbohydrate and 11.3 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Fat, 14.1 times more Omega 6, 1.9 times more Fiber and 5.4 times more Protein than Candies, sweet chocolate.
• Both Candies, sweet chocolate and Oil Roasted Almonds have similar amounts of Energy per 100 g.
• Both Candies, sweet chocolate as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.