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Compare Nutrients in 100 Calories Candies, soft fruit and nut squaresVS Almonds

Weight per 100 Calories

Candies, soft fruit and nut squares
25.6g
Almonds
17g

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 100 calories - Candies, soft fruit and nut squares or Almonds?

Macros Ratio

ProteinsFatsCarbs

Candies, soft fruit and nut squares
2%
22%
76%
Almonds
15%
78%
7%

Vitamins

100 kcalRDA for Men 19-30 years
Candies, soft fruit and nut squaresAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
1%
2.9%
0.012 mg0.035 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
0.77%
15%
0.01 mg0.197 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
0.29%
3.9%
0.046 mg0.625 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
1.6%
1.85%
0.021 mg0.024 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0.06%
0%
0.051 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.17%
29.5%
0.026 mg4.427 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.09%
0%
0.103 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
0.77%
1.9%
3.077 μg7.599 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Candies, soft fruit and nut squaresAlmonds
Calcium
0.44%
4.65%
4.359 mg46.459 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
8.67%
19.8%
0.078 mg0.178 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
2.98%
8%
0.238 mg0.641 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
1.6%
11.7%
6.41 mg46.632 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
6%
16%
0.138 mg0.376 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
1.98%
12%
13.846 mg83.074 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
0.62%
3.72%
21.026 mg126.598 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
0.65%
1.3%
0.359 μg0.708 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
2.24%
0.01%
33.59 mg0.173 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
1.24%
4.9%
0.136 mg0.539 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Candies, soft fruit and nut squares vs Almonds:
Almonds contain 2.9 times more Thiamine, 19.7 times more Vitamin B2, 13.6 times more Vitamin B3, 170.3 times more Vitamin E and 2.5 times more Folate than Candies, soft fruit and nut squares. Both Candies, soft fruit and nut squares and Almonds have similar amounts of Vitamin B6 per 100 kcal.

Comparing minerals per 100 Calories for Candies, soft fruit and nut squares vs Almonds:
Candies, soft fruit and nut squares have 194.2 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.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Candies, soft fruit and nut squaresAlmonds
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
2.5%
8.9%
2.441 g8.623 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
1.06%
6.52%
0.592 g3.653 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
14.6%
2.86%
18.926 g3.722 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
16%
1.04%
11.782 g0.751 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
1.6%
5.7%
0.615 g2.159 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.72%
2.05%
0.23 g0.657 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
21%
0.06%
0.337 g0.001 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
8.34%
12.5%
1.417 g2.128 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.1%
0.02%
3.559 g0.762 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Candies, soft fruit and nut squares have 5.1 times more Carbohydrate, 15.7 times more Sugars and 337 times more Omega 3 than Almonds. While Almonds contain 3.5 times more Fat, 6.2 times more Protein, 3.5 times more Fiber, 2.9 times more Saturated Fat and 1.5 times more Omega 6 than Candies, soft fruit and nut squares. Both Candies, soft fruit and nut squares and Almonds have similar amounts of Energy per 100 kcal.