Comparing Nutrients in 14 ounces Formulated bar, POWER BAR, chocolate VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Blanched Almonds	Recommended Dietary Allowance
Energy	49.7% 1441kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.24g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 276g	57% 74g	130g per day for Men 19-50 years
Sugars	165% 119g	25.3% 18.4g	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	87.6% 63.5g	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	% 47.2g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 2.06g	% 17.7g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	103% 39.3g	38g per day for Men 19-50 years
Protein	100% 56g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2666% 32mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	586% 7.62mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	809% 129mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1262% 63mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	672% 8.73mg	35% 0.46mg	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	610% 2441μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	926% 22.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	407% 366mg	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	219% 33mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Blanched Almonds	Recommended Dietary Allowance
Calcium	200% 2000mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	631% 5.68mg	453% 4.08mg	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	580% 46.4mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	234% 984mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	278% 6.4mg	317% 7.3mg	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	348% 2437mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	81.5% 1222mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	359% 39.5mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.05% 39g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Formulated bar, POWER BAR, chocolate vs Blanched Almonds:

• Formulated bar, POWER BAR, chocolate has 42.2 times more Vitamin B1, 2.7 times more Vitamin B2, 9.3 times more Vitamin B3, 50.6 times more Vitamin B5, 19.1 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Formulated bar, POWER BAR, chocolate vs Blanched Almonds:

• Formulated bar, POWER BAR, chocolate has 2.1 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 1.3 times more Phosphorus, 2.4 times more Selenium, 16.2 times more Sodium and 3.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Potassium than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Blanched Almonds have similar amounts of Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Formulated bar, POWER BAR, chocolate has 6.3 times more Omega 3, 3.7 times more Carbohydrate, 6.5 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 16.9 times more Fat, 3 times more Saturated Fat, 21.9 times more Omega 6, 1.7 times more Fiber and 1.5 times more Protein than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.