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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Almonds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	79.2% 2298kcal	49.7% 1441kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	16.4% 5.24g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	13% 2.24g	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% 276g	130g per day for Men 19-50 years
Sugars	24% 17.3g	165% 119g	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	87.6% 63.5g	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	% 47.2g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 2.06g	g per day for Men 19-50 years
Fiber	131% 49.6g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	150% 84g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Almonds	Formulated bar, POWER BAR, 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	2666% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	586% 7.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	809% 129mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	1262% 63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	672% 8.73mg	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	610% 2441μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	926% 22.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	407% 366mg	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	219% 33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	107% 1068mg	200% 2000mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	631% 5.68mg	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	184% 14.7mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	234% 984mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	278% 6.4mg	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	348% 2437mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	81.5% 1222mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	359% 39.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.05% 39g	3700g per day for Men 19-50 years

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

• Almonds have 3.1 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 39.3 times more Vitamin B1, 1.7 times more Vitamin B2, 9 times more Vitamin B3, 33.8 times more Vitamin B5, 16.1 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
• Both Almonds as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 oz.

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

• Almonds have 1.4 times more Manganese and 2 times more Potassium than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 1.9 times more Calcium, 1.4 times more Copper, 3.2 times more Iron, 1.3 times more Phosphorus, 1.9 times more Selenium, 308 times more Sodium and 3.2 times more Zinc than Almonds.
• Both Almonds and Formulated bar, POWER BAR, chocolate have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.6 times more Energy, 16.1 times more Fat, 2.9 times more Saturated Fat, 21.8 times more Omega 6, 2.2 times more Fiber and 1.5 times more Protein than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 8.3 times more Omega 3, 3.2 times more Carbohydrate, 6.9 times more Sugars and 145.5 times more Fructose than Almonds.
• Both Almonds as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.