Comparing Nutrients in 14 ounces Almonds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Almonds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	79.2% 2298kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	59% 10g	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	204% 265g	130g per day for Men 19-50 years
Sugars	24% 17.3g	178% 129g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	150% 84g	66.5% 37.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	187% 2.43mg	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	126% 504μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	192% 4.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20.5% 123IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	98% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	107% 1068mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	192% 1.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	280% 22.4mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	249% 5.7mg	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	164% 1151mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.2% 44.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Almonds have 1.8 times more Vitamin B2, 1.8 times more Vitamin B5 and 6.9 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 2.3 times more Vitamin B1, 1.8 times more Vitamin B3, 4.5 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Almonds have 4.1 times more Calcium, 2.4 times more Copper, 2.6 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus and 2.2 times more Potassium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.5 times more Iron, 2.8 times more Selenium and 195 times more Sodium than Almonds.
• Both Almonds and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.4 times more Energy, 4.6 times more Fat, 2 times more Saturated Fat, 4.9 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 20.3 times more Omega 3, 3.1 times more Carbohydrate and 7.5 times more Sugars than Almonds.
• Both Almonds as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.