Comparing Nutrients in 14 ounces Blanched Almonds VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%

Macro Nutrients

	Blanched Almonds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Energy	80.7% 2342kcal	58.7% 1703kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	64.3% 62.4g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	90% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	163% 211g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	94% 68g	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	119% 45.2g	38g per day for Men 19-50 years
Protein	152% 85g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	19.2% 0.25mg	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	44.7% 179μg	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	189% 28.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Calcium	94% 937mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	223% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.03% 1.2μg	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	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	134% 3.1mg	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	154% 1076mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	77.5% 1163mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• 14 ounces of Blanched Almonds have 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 3 times more Vitamin B3, 1.8 times more Vitamin B6 and 3.3 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While 14 oz of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• 14 ounces of Blanched Almonds have more Calcium, 2 times more Copper, 2.5 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium and 1.9 times more Zinc than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While 14 oz of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 2.8 times more Selenium and 15.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain similar levels of Iron per 14 ounces.
• 14 ounces of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.4 times more Energy, 3.3 times more Fat, 3.3 times more Saturated Fat and 3.2 times more Omega 6 than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While 14 oz of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 48.3 times more Omega 3, 2.9 times more Carbohydrate and 3.7 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3