Comparing Nutrients in 14 ounces Roasted Almonds VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	82% 2373kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	18.2% 5.84g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	54.3% 0.87g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	46% 7.8g	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	200% 260g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	173% 125g	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	149% 83g	104% 58.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	109% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	175% 8.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	180% 2.33mg	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	117% 468μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	218% 5.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	389% 350mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	122% 146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	106% 1064mg	146% 1461mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	194% 1.75mg	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	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	139% 583mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	370% 8.5mg	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	167% 1167mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	149% 81.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	1.18% 43.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, CLIF BAR, mixed flavors per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Snacks, CLIF BAR, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Snacks, CLIF BAR, mixed flavors:

• 14 ounces of Roasted Almonds have 3.2 times more Vitamin B2 and 99.6 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• While 14 oz of Snacks, CLIF BAR, mixed flavors contain 7.2 times more Vitamin B1, 6.9 times more Vitamin B5, 4.3 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, CLIF BAR, mixed flavors provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K
• 14 ounces of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Snacks, CLIF BAR, mixed flavors:

• 14 ounces of Roasted Almonds have 2.5 times more Copper, 1.9 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Snacks, CLIF BAR, mixed flavors.
• While 14 oz of Snacks, CLIF BAR, mixed flavors contain 1.4 times more Calcium, 1.8 times more Iron, 10.3 times more Selenium, 65 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, CLIF BAR, mixed flavors contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.7 times more Energy, 8.9 times more Fat, 2.8 times more Saturated Fat, 6.6 times more Omega 6, 1.5 times more Fiber and 1.4 times more Protein than Snacks, CLIF BAR, mixed flavors.
• While 14 oz of Snacks, CLIF BAR, mixed flavors contain 21.9 times more Omega 3, 3.1 times more Carbohydrate and 6.5 times more Sugars than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3