Comparing Nutrients in 14 ounces Formulated bar, high fiber, chewy, oats and chocolate VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Energy	53.2% 1544kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	47% 15g	32g per day for Men 19-50 years
Omega 3	60.8% 0.97g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	48.8% 8.3g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	137% 99g	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	8.6% 6.23g	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	% 27.2g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 48.4g	% 15.7g	g per day for Men 19-50 years
Fiber	235% 89.3g	131% 49.6g	38g per day for Men 19-50 years
Protein	35.4% 20g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	294% 3.82mg	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	34.7% 139μg	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	5.3% 4.76mg	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	39% 5.83mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Calcium	99% 992mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	44.7% 3.57mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	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	238% 1663mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.3% 47.8g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Formulated bar, high fiber, chewy, oats and chocolate vs Almonds:

• Formulated bar, high fiber, chewy, oats and chocolate have 3.4 times more Vitamin B1, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 7 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 12.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 17.4 times more Vitamin E than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Formulated bar, high fiber, chewy, oats and chocolate vs Almonds:

• Formulated bar, high fiber, chewy, oats and chocolate have 1.6 times more Manganese, 2.2 times more Selenium and 237 times more Sodium than Almonds.
• While Almonds contain 3.9 times more Copper, 4.1 times more Iron, 1.4 times more Magnesium, 1.6 times more Potassium and 1.6 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Almonds have similar amounts of Calcium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Formulated bar, high fiber, chewy, oats and chocolate have 81.7 times more Omega 3, 3.2 times more Carbohydrate, 5.7 times more Sugars, 14.3 times more Fructose and 1.8 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Energy, 5 times more Fat, 5.9 times more Omega 6 and 4.2 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Almonds have similar amounts of Saturated Fat per 14 oz.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.