Comparing Nutrients in 300 calories Candies, soft fruit and nut squaresVS Almonds

Weight per 300 calories

Candies, soft fruit and nut squares

77g

Almonds

51.8g

Almonds have 1.5 times more energy per unit of mass than Candies, soft fruit and nut squares, which is very high in comparison to other foods. Candies, soft fruit and nut squares having high energy density.

Which food has more nutrients per 300 calories - Candies, soft fruit and nut squares or Almonds?

Macros Ratio

Protein Fat Carbs

Candies, soft fruit and nut squares

22%

76%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Candies, soft fruit and nut squaresvs 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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7.55%7.32g

Fat

26.7%26g

7.32 gvs26 g

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

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2.16%0.69g

Saturated Fat

6.16%1.97g

0.69 gvs1.97 g

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

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63.2%1g

Omega 3

0.097%0.002g

1 gvs0.002 g

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

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25%4.25g

Omega 6

37.6%6.4g

4.25 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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43.7%56.8g

Carbohydrate

8.6%11g

56.8 gvs11 g

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

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48.8%35.3g

Sugars

3.1%2.25g

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

35.3 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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4.86%1.85g

Fiber

17%6.48g

1.85 gvs6.48 g

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

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3.17%1.78g

Protein

19.6%11g

1.78 gvs11 g

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

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Vitamins

Candies, soft fruit and nut squaresvs 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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3%0.036mg

Vitamin B1

8.85%0.11mg

Thiamine

0.036 mgvs0.11 mg

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

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2.3%0.03mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.03 mgvs0.59 mg

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

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0.86%0.14mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.14 mgvs1.87 mg

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

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1.72%0.086mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.086 mgvs0.24 mg

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

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4.85%0.063mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.063 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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2.3%9.23μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

9.23 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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0.17%0.15mg

Vitamin C

0%0mg

Ascorbic acid

0.15 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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0.51%0.077mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.077 mgvs13.3 mg

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

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0.26%0.31μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.31 μgvs0 μg

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

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Minerals

Candies, soft fruit and nut squaresvs Almonds

1.3%13mg

Calcium

14%139mg

13 mgvs139 mg

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

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26%0.23mg

Copper

59.4%0.53mg

0.23 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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8.94%0.72mg

Iron

24%1.92mg

0.72 mgvs1.92 mg

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

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4.58%19.2mg

Magnesium

33.3%140mg

19.2 mgvs140 mg

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

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18%0.41mg

Manganese

49%1.13mg

0.41 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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5.93%41.5mg

Phosphorus

35.6%249mg

41.5 mgvs249 mg

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

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1.86%63mg

Potassium

11%380mg

63 mgvs380 mg

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

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1.96%1.08μg

Selenium

3.86%2.12μg

1.08 μgvs2.12 μg

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

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6.7%101mg

Sodium

0.035%0.52mg

101 mgvs0.52 mg

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

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3.7%0.41mg

Zinc

14.7%1.6mg

0.41 mgvs1.6 mg

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

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0.29%10.7g

Water

0.062%2.3g

10.7 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, soft fruit and nut squares vs Almonds:

Almonds contain 2.9 times more Vitamin B1, 19.7 times more Vitamin B2, 13.7 times more Vitamin B3, 2.8 times more Vitamin B5, 2.5 times more Vitamin B9 and 172.6 times more Vitamin E than Candies, soft fruit and nut squares.
Both Candies, soft fruit and nut squares and Almonds have similar amounts of Vitamin B6 per 300 kcal.
Both Candies, soft fruit and nut squares 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, soft fruit and nut squares vs Almonds:

Candies, soft fruit and nut squares have 194.5 times more Sodium than Almonds.
While Almonds contain 10.7 times more Calcium, 2.3 times more Copper, 2.7 times more Iron, 7.3 times more Magnesium, 2.7 times more Manganese, 6 times more Phosphorus, 6 times more Potassium, 2 times more Selenium and 4 times more Zinc than Candies, soft fruit and nut squares.

Comparison of macro-nutrients per 300 calories:

Candies, soft fruit and nut squares have 650.8 times more Omega 3, 5.1 times more Carbohydrate and 15.7 times more Sugars than Almonds.
While Almonds contain 3.5 times more Fat, 2.9 times more Saturated Fat, 1.5 times more Omega 6, 3.5 times more Fiber and 6.2 times more Protein than Candies, soft fruit and nut squares.
Both Candies, soft fruit and nut squares and Almonds have similar amounts of Energy per 300 kcal.
Both Candies, soft fruit and nut squares as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Candies, soft fruit and nut squaresVS Sweeteners, tabletop, sucralose, SPLENDA packetsAlmondsVS Sweeteners, tabletop, sucralose, SPLENDA packetsCandies, soft fruit and nut squaresVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Candies, soft fruit and nut squaresVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Candies, soft fruit and nut squares or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: