Comparing Nutrients in 300 calories Candies, sesame crunchVS Almonds

Weight per 300 calories

Candies, sesame crunch

58g

Almonds

51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Candies, sesame crunch or Almonds?

Macros Ratio

Protein Fat Carbs

Candies, sesame crunch

55%

37%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Candies, sesame crunchvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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20%19.4g

Fat

26.7%26g

19.4 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.47%2.7g

Saturated Fat

6.16%1.97g

2.7 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.16%0.15g

Omega 3

0.097%0.002g

0.15 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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49%8.33g

Omega 6

37.6%6.4g

8.33 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22.5%29.2g

Carbohydrate

8.6%11g

29.2 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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25%18g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

18 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.8%4.48g

Fiber

17%6.48g

4.48 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.74g

Protein

19.6%11g

6.74 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Candies, sesame crunchvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21.5%0.26mg

Vitamin B1

8.85%0.11mg

Thiamine

0.26 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.1%0.092mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.092 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.5%2.15mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

2.15 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.38%0.019mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.019 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.29mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.29 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.4%29.7μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

29.7 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.62%0.093mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.093 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Candies, sesame crunchvs Almonds

37%372mg

Calcium

14%139mg

372 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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61.4%0.55mg

Copper

59.4%0.53mg

0.55 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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31%2.5mg

Iron

24%1.92mg

2.5 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.7%146mg

Magnesium

33.3%140mg

146 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.7%0.94mg

Manganese

49%1.13mg

0.94 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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34.2%240mg

Phosphorus

35.6%249mg

240 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.25%178mg

Potassium

11%380mg

178 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.23%2.33μg

Selenium

3.86%2.12μg

2.33 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.47%97mg

Sodium

0.035%0.52mg

97 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.2mg

Zinc

14.7%1.6mg

2.2 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.035%1.28g

Water

0.062%2.3g

1.28 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Candies, sesame crunch vs Almonds:

Candies, sesame crunch have 2.4 times more Vitamin B1, 4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Almonds.
While Almonds contain 6.4 times more Vitamin B2, 12.7 times more Vitamin B5 and 142.8 times more Vitamin E than Candies, sesame crunch.
Both Candies, sesame crunch and Almonds have similar amounts of Vitamin B3 per 300 kcal.
Both Candies, sesame crunch as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Candies, sesame crunch vs Almonds:

Candies, sesame crunch have 2.7 times more Calcium, 1.3 times more Iron, 187.4 times more Sodium and 1.4 times more Zinc than Almonds.
While Almonds contain 2.1 times more Potassium than Candies, sesame crunch.
Both Candies, sesame crunch and Almonds have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Candies, sesame crunch have 1.4 times more Saturated Fat, 94.3 times more Omega 3, 1.3 times more Omega 6, 2.6 times more Carbohydrate and 8 times more Sugars than Almonds.
While Almonds contain 1.3 times more Fat, 1.4 times more Fiber and 1.6 times more Protein than Candies, sesame crunch.
Both Candies, sesame crunch and Almonds have similar amounts of Energy per 300 kcal.
Both Candies, sesame crunch as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Candies, sesame crunchVS Chewing gumAlmondsVS Chewing gumCandies, sesame crunchVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Candies, sesame crunchVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Candies, sesame crunch or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: