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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	Roasted Almonds	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	82% 2373kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	30.7% 29.8g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	222% 289g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	22% 8.33g	38g per day for Men 19-50 years
Protein	149% 83g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	331% 3.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	336% 4.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	335% 53.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	106% 1064mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	23% 782mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	108% 59.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	89% 1338mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	1.56% 57.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Roasted 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 Roasted Almonds vs Breakfast bar, corn flake crust with fruit:

• 14 ounces of Roasted Almonds have more Vitamin B5 and 31.4 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, 13 times more Vitamin B1, 3.7 times more Vitamin B3, 10.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Breakfast bar, corn flake crust with fruit provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Roasted 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 Dry Roasted 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 Roasted Almonds vs Breakfast bar, corn flake crust with fruit:

• 14 ounces of Roasted Almonds have 6.5 times more Calcium, 11 times more Copper, 10.3 times more Magnesium, 4.6 times more Phosphorus and 3.6 times more Potassium than Breakfast bar, corn flake crust with fruit.
• While 14 oz of Breakfast bar, corn flake crust with fruit contain 1.3 times more Iron, 7.5 times more Selenium and 112.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Breakfast bar, corn flake crust with fruit contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.6 times more Energy, 7 times more Fat, 2.7 times more Saturated Fat, 15.2 times more Omega 6, 5.2 times more Fiber and 4.8 times more Protein than Breakfast bar, corn flake crust with fruit.
• While 14 oz of Breakfast bar, corn flake crust with fruit contain 5.6 times more Omega 3, 3.5 times more Carbohydrate and 7.2 times more Sugars than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3