Comparing Nutrients in 14 ounces Roasted Almonds VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Roasted Almonds	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	82% 2373kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	26% 8.27g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	42% 7.14g	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	242% 314g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	160% 116g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	149% 83g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	26.4% 4.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	37.2% 0.48mg	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	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.2% 2mg	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	59% 8.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	106% 1064mg	132% 1322mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	135% 1.2mg	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	67% 282mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	240% 5.5mg	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	86% 603mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	73% 40μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	83% 1242mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.67% 24.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Dry Roasted Almonds have 15.8 times more Vitamin B2, 3.4 times more Vitamin B3, 3.2 times more Vitamin B9 and 10.7 times more Vitamin E than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 2.5 times more Vitamin B1, 1.6 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have similar amounts of Vitamin B6 per 14 oz.
• Both Dry Roasted Almonds as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Dry Roasted Almonds have 3.6 times more Copper, 2.5 times more Iron, 3.9 times more Magnesium, 1.6 times more Manganese, 3.1 times more Phosphorus, 3.2 times more Potassium and 2.7 times more Zinc than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 5.1 times more Selenium and 104.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.5 times more Energy, 6.3 times more Fat, 2 times more Saturated Fat, 7.2 times more Omega 6, 2.6 times more Fiber and 5 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 12.9 times more Omega 3, 3.8 times more Carbohydrate and 6 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.