Comparing Nutrients in 14 ounces Breakfast bar, corn flake crust with fruit VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Almonds	Recommended Dietary Allowance
Energy	51.5% 1492kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	30.7% 29.8g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	47% 15g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	192% 139g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	22% 8.33g	131% 49.6g	38g per day for Men 19-50 years
Protein	31% 17.5g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Almonds	Recommended Dietary Allowance
Vitamin A	268% 2413μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	331% 3.97mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	336% 4.37mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	335% 53.6mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	427% 5.56mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	43.7% 175μg	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% 0mg	0% 0mg	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	20% 3mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Almonds	Recommended Dietary Allowance
Calcium	16.3% 163mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	241% 19.3mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.4% 409mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	108% 59.5μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	89% 1338mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.56% 57.5g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Breakfast bar, corn flake crust with fruit vs Almonds:

• Breakfast bar, corn flake crust with fruit has more Vitamin A, 4.9 times more Vitamin B1, 3.7 times more Vitamin B3, 10.2 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain more Vitamin B5 and 33.7 times more Vitamin E than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Almonds have similar amounts of Vitamin B2 per 14 oz.
• Both Breakfast bar, corn flake crust with fruit as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Breakfast bar, corn flake crust with fruit vs Almonds:

• Breakfast bar, corn flake crust with fruit has 1.3 times more Iron, 3.7 times more Selenium, 337 times more Sodium and 1.3 times more Zinc than Almonds.
• While Almonds contain 6.6 times more Calcium, 10.3 times more Copper, 10 times more Magnesium, 4.7 times more Phosphorus and 3.7 times more Potassium than Breakfast bar, corn flake crust with fruit.

Comparison of macro-nutrients per 14 ounces:

• Breakfast bar, corn flake crust with fruit has 18.7 times more Omega 3, 3.4 times more Carbohydrate and 8.1 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 6.7 times more Fat, 2.5 times more Saturated Fat, 14.5 times more Omega 6, 6 times more Fiber and 4.8 times more Protein than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.