Comparing Nutrients in 14 ounces Blanched Almonds VS Breakfast bar, corn flake crust with fruit

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	Blanched Almonds	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	80.7% 2342kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	30.7% 29.8g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	222% 289g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	192% 139g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	22% 8.33g	38g per day for Men 19-50 years
Protein	152% 85g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	268% 2413μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	331% 3.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	336% 4.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	335% 53.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	427% 5.56mg	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	48.6% 194μg	107% 429μg	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	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	628% 94mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	94% 937mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	44% 0.4mg	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	163% 13mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	NA	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	273% 1909mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	23% 782mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	108% 59.5μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	89% 1338mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.56% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Breakfast bar, corn flake crust with fruit per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Breakfast bar, corn flake crust with fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Breakfast bar, corn flake crust with fruit:

• 14 ounces of Blanched Almonds have more Vitamin B5 and 31.3 times more Vitamin E than Breakfast bar, corn flake crust with fruit.
• While 14 oz of Breakfast bar, corn flake crust with fruit contain more Vitamin A, 5.2 times more Vitamin B1, 1.5 times more Vitamin B2, 3.9 times more Vitamin B3, 12.2 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin K
• 14 ounces of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5
• Both Blanched Almonds as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Breakfast bar, corn flake crust with fruit:

• 14 ounces of Blanched Almonds have 5.8 times more Calcium, 10.3 times more Copper, 9.9 times more Magnesium, 4.7 times more Phosphorus and 3.3 times more Potassium than Breakfast bar, corn flake crust with fruit.
• While 14 oz of Breakfast bar, corn flake crust with fruit contain 1.5 times more Iron, 4.7 times more Selenium, 17.7 times more Sodium and 1.4 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.6 times more Energy, 7 times more Fat, 2.6 times more Saturated Fat, 14.5 times more Omega 6, 4.7 times more Fiber and 4.9 times more Protein than Breakfast bar, corn flake crust with fruit.
• While 14 oz of Breakfast bar, corn flake crust with fruit contain 14 times more Omega 3, 3.9 times more Carbohydrate and 7.6 times more Sugars than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3