Comparing Nutrients in 14 ounces Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Roasted Almonds	Recommended Dietary Allowance
Energy	63.5% 1842kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	157% 50.4g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.25g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	64% 83.4g	130g per day for Men 19-50 years
Sugars	151% 109g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	114% 43.3g	38g per day for Men 19-50 years
Protein	69.5% 39g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.4% 321μg	54.6% 218μg	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	4.4% 3.97mg	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	21.7% 3.25mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Roasted Almonds	Recommended Dietary Allowance
Calcium	24% 238mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	485% 4.36mg	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	158% 12.6mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	95% 401mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	NA	385% 8.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	157% 1099mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	66.4% 996mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Roasted Almonds:

• 14 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 3.6 times more Vitamin B1, 2.6 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 10.9 times more Vitamin B2, 2.1 times more Vitamin B3 and 29.1 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Roasted Almonds:

• 14 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 8 times more Selenium and 83.7 times more Sodium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 4.5 times more Calcium, 3.1 times more Copper, 2.8 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 2.1 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Roasted Almonds contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 3.1 times more Saturated Fat, 3.2 times more Carbohydrate and 5.7 times more Sugars than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.3 times more Energy, 3 times more Fat, 8.2 times more Omega 6, 3.5 times more Fiber and 2.1 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.