Comparing Nutrients in 100 grams Almond paste VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Almond paste	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	15.8% 458kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	28.5% 27.7g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	80% 25.5g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	32.8% 5.58g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	43% 56g	130g per day for Men 19-50 years
Sugars	50% 36.3g	50% 36g	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	12.6% 4.8g	17% 6.4g	38g per day for Men 19-50 years
Protein	16% 9g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	4.94% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	3.46% 0.045mg	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	18.3% 73μg	5.5% 22μg	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	0.11% 0.1mg	3% 2.7mg	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	90% 13.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	17% 172mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	20% 1.6mg	9.63% 0.77mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	54% 1.24mg	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	37% 258mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	8.65% 294mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	8.53% 128mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almond paste vs Candies, coconut bar, not chocolate covered:

• Almond paste has 19.7 times more Vitamin B2, 3.2 times more Vitamin B3, 3.3 times more Vitamin B9 and 67.7 times more Vitamin E than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 27 times more Vitamin C than Almond paste.
• Both Almond paste and Candies, coconut bar, not chocolate covered have similar amounts of Vitamin B1 per 100 g.
• Both Almond paste as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Almond paste vs Candies, coconut bar, not chocolate covered:

• Almond paste has 4 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, 4.8 times more Magnesium, 2.8 times more Phosphorus and 1.5 times more Zinc than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 1.4 times more Manganese, 2 times more Selenium and 14.2 times more Sodium than Almond paste.
• Both Almond paste and Candies, coconut bar, not chocolate covered have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almond paste has more Omega 3, 66.4 times more Omega 6 and 4.2 times more Protein than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 9.7 times more Saturated Fat and 1.3 times more Fiber than Almond paste.
• Both Almond paste and Candies, coconut bar, not chocolate covered have similar amounts of Energy, Fat, Carbohydrate and Sugars per 100 g.
• Both Almond paste as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.