Comparing Nutrients in 14 ounces Blanched Almonds VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Blanched Almonds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	80.7% 2342kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	17.8% 5.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	84.5% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	221% 287g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	235% 170g	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	39.7% 15g	38g per day for Men 19-50 years
Protein	152% 85g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	159% 2.06mg	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	91% 365μg	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	0.44% 0.4mg	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	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	94% 937mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	100% 0.9mg	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	163% 13mg	432% 34.6mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	182% 4.2mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1% 37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• Blanched Almonds have 1.8 times more Vitamin B2 and 8.9 times more Vitamin E than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain more Vitamin A, 3.4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• Blanched Almonds have 2 times more Calcium, 4.5 times more Copper, 4.3 times more Magnesium, 1.7 times more Manganese, 2.9 times more Phosphorus, 3.5 times more Potassium and 2.2 times more Zinc than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 2.7 times more Iron, 3.3 times more Selenium and 9.7 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.4 times more Energy, 4.6 times more Fat, 2.8 times more Saturated Fat, 3.4 times more Omega 6, 2.6 times more Fiber and 3.7 times more Protein than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 102 times more Omega 3, 3.9 times more Carbohydrate and 9.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.