Soft Fruit and Nut Squares Candies
Candies, soft fruit and nut squares
Nutrition Facts
- Total Fat 9,52 g12%
- Saturated Fat 0,9 g4%
- Trans Fat —
- Cholesterol 0 mg0%
- Sodium 131 mg6%
- Total Carbohydrate 73,81 g27%
- Dietary Fiber 2,4 g9%
- Total Sugars 45,95 g
- Protein 2,31 g5%
- Vitamin D 0 µg0%
- Calcium 17 mg1%
- Iron 0,93 mg5%
- Potassium 82 mg2%
100g of Candies, soft fruit and nut squares contains 390 kcal calories, 2,31g protein, and 25mg magnesium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein2%(9 kcal)
- Carbs76%(295 kcal)
- Fat22%(86 kcal)
Nutrient density
Meets ≥10% Daily Value for 5 of 30 nutrients
Low nutrient densityUse Soft Fruit and Nut Squares Candies in your next meal plan
Melio can build a complete week of meals around Soft Fruit and Nut Squares Candies (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Sweets
- Soft Fruit and Nut Squares Candies has a potassium-to-sodium ratio of 0.6:1, which is considered poor for blood-pressure support.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 390 kcal | 20% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 2,31 g | 5% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 73,81 g | 27% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 9,52 g | 12% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 2,4 g | 9% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 45,95 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 131 mg | 6% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 82 mg | 2% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 17 mg | 1% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 25 mg | 6% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 54 mg | 4% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0,93 mg | 5% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,53 mg | 5% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,3 mg | 34% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,54 mg | 23% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 1,4 µg | 3% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,9 g | 4% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 1,3 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 6,84 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 0 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0,2 mg | 0% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,1 mg | 1% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 0,4 µg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,05 mg | 4% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,04 mg | 3% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,18 mg | 1% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,11 mg | 2% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,08 mg | 5% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 12 µg | 3% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 5,5 mg | 1% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 2 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 3 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 13,88 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated10%(0,9 g)
- Monounsaturated14%(1,3 g)
- Polyunsaturated76%(6,84 g)
Household serving sizes
g- 3 pieces
- 42 g
Frequently asked questions about Soft Fruit and Nut Squares Candies
How many calories in Soft Fruit and Nut Squares Candies?
Soft Fruit and Nut Squares Candies contains 390 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Soft Fruit and Nut Squares Candies?
Soft Fruit and Nut Squares Candies contains 131 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Soft Fruit and Nut Squares Candies?
Per 100 grams, Soft Fruit and Nut Squares Candies contains 2.31 g protein, 73.81 g carbohydrates, and 9.52 g total fat.
Is Soft Fruit and Nut Squares Candies good for keto or low-carb?
Soft Fruit and Nut Squares Candies has 73.8 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Soft Fruit and Nut Squares Candies nutrition data come from?
Nutrition data for Soft Fruit and Nut Squares Candies is sourced from USDA FoodData Central (FDC ID 170658). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170658/nutrients.
Diet compatibility
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Soft Fruit and Nut Squares Candies
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Soft Fruit and Nut Squares Candies.
3 meal ideas using Soft Fruit and Nut Squares Candies
Starter templates matched to Soft Fruit and Nut Squares Candies's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Easy morning meal with soft Fruit and Nut Squares Candies
Use soft Fruit and Nut Squares Candies alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
- Lunch
Balanced lunch plate with soft Fruit and Nut Squares Candies
Build a plate around soft Fruit and Nut Squares Candies, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
- Dinner
Low-sodium dinner with soft Fruit and Nut Squares Candies
Roast soft Fruit and Nut Squares Candies with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 170658), accessed 2019-04-01.
Published: 2019-04-01
More foods in Sweets
MARS Snackfood US Baking Chocolate
Baking chocolate, MARS SNACKFOOD US, M&M's Milk Chocolate Mini Baking Bits
502 kcalProtein: 4,8gCarbohydrates: 68,4gTotal fat: 23,4gMARS Snackfood US Baking Chocolate
Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits
517 kcalProtein: 4,4gCarbohydrates: 66gTotal fat: 26,2gMexican Baking Chocolate
Baking chocolate, mexican, squares
426 kcalProtein: 3,6gCarbohydrates: 77,4gTotal fat: 15,6gUnsweetened Baking Chocolate
Baking chocolate, unsweetened, liquid
472 kcalProtein: 12,1gCarbohydrates: 36,2gTotal fat: 47,7gUnsweetened Baking Chocolate
Baking chocolate, unsweetened, squares
642 kcalProtein: 14,3gCarbohydrates: 28,4gTotal fat: 52,3g5th Avenue Candy Bar Candies
Candies, 5TH AVENUE Candy Bar
482 kcalProtein: 8,8gCarbohydrates: 62,7gTotal fat: 24gAlmond JOY Candy Bar Candies
Candies, ALMOND JOY Candy Bar
479 kcalProtein: 4,1gCarbohydrates: 59,5gTotal fat: 26,9gButterscotch Candies
Candies, butterscotch
391 kcalProtein: 0gCarbohydrates: 90,4gTotal fat: 3,3g
Use Soft Fruit and Nut Squares Candies in your next meal plan
Melio can build a complete week of meals around Soft Fruit and Nut Squares Candies (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan