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

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	53.2% 1544kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	60.8% 0.97g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	48.8% 8.3g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	54% 70g	130g per day for Men 19-50 years
Sugars	137% 99g	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 48.4g	% 17.4g	g per day for Men 19-50 years
Fiber	235% 89.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	35.4% 20g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Oil Roasted 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	294% 3.82mg	36% 0.47mg	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	34.7% 139μg	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	99% 992mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	425% 9.76mg	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	238% 1663mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	81.6% 2774mg	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	111% 12mg	11mg per day for Men 19-50 years
Water	1.3% 47.8g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Formulated bar, high fiber, chewy, oats and chocolate VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Formulated bar, high fiber, chewy, oats and chocolate versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Formulated bar, high fiber, chewy, oats and chocolate have 7.5 times more Vitamin B1, 2.2 times more Vitamin B3, 7.7 times more Vitamin B5, 8.2 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 8.6 times more Vitamin B2 and 17.7 times more Vitamin E than Formulated bar, high fiber, chewy, oats and chocolate.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Formulated bar, high fiber, chewy, oats and chocolate have 1.4 times more Manganese, 2.2 times more Selenium and 237 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 3.6 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 Oil Roasted Almonds contain similar levels of Calcium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Formulated bar, high fiber, chewy, oats and chocolate have more Omega 3, 3.9 times more Carbohydrate, 5.5 times more Sugars, more Fructose and 2.1 times more Fiber than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.6 times more Energy, 5.5 times more Fat, 6.5 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 Oil Roasted Almonds offer comparable quantities of Saturated Fat per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3