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

Macros Ratio

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

Macro Nutrients

	Almonds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	79.2% 2298kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	60.8% 0.97g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	48.8% 8.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	213% 277g	130g per day for Men 19-50 years
Sugars	24% 17.3g	137% 99g	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	0.6% 0.44g	8.6% 6.23g	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	% 0.67g	% 27.2g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 48.4g	g per day for Men 19-50 years
Fiber	131% 49.6g	235% 89.3g	38g per day for Men 19-50 years
Protein	150% 84g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Almonds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	196% 31.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	294% 3.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	34.7% 139μg	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	5.3% 4.76mg	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	678% 102mg	39% 5.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	107% 1068mg	99% 992mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	184% 14.7mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	588% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	238% 1663mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	64.2% 35.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.3% 47.8g	3700g per day for Men 19-50 years

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

• Almonds have 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.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 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.
• Both Almonds as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

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

Comparison of macro-nutrients per 14 ounces:

• Almonds have 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.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 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.
• Both Almonds and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Saturated Fat per 14 oz.
• Both Almonds as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.