Comparing Nutrients in 14 ounces Roasted Almonds VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Roasted Almonds	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	82% 2373kcal	65.7% 1905kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	83.6% 81g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	161% 27.4g	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	198% 258g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	206% 149g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	149% 83g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	35% 0.46mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	632% 95mg	111% 16.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	106% 1064mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	96% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.069% 2.78μg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	196% 4.5mg	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	92% 643mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	71% 1068mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, granola bar, QUAKER, DIPPS, all flavors per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 14 ounces of Roasted Almonds have 12.3 times more Vitamin B2, 3.6 times more Vitamin B3, 4.6 times more Vitamin B9 and 5.7 times more Vitamin E than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 14 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.7 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, granola bar, QUAKER, DIPPS, all flavors provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin B12
• Both Dry Roasted Almonds as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 14 ounces of Roasted Almonds have 4.1 times more Calcium, 5.1 times more Copper, 3.2 times more Iron, 5.1 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 3.1 times more Potassium and 2.8 times more Zinc than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 14 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 7.3 times more Selenium and 89.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.2 times more Energy, 2.6 times more Fat, 1.9 times more Omega 6, 3.4 times more Fiber and 2.8 times more Protein than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 14 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 2.1 times more Saturated Fat, 15.9 times more Omega 3, 3.1 times more Carbohydrate and 7.7 times more Sugars than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3