Comparing Nutrients in 14 ounces Roasted Almonds VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Roasted Almonds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	82% 2373kcal	61.7% 1790kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	71.6% 69.5g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	123% 39.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	56% 0.9g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	54% 9.2g	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	202% 263g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	164% 119g	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	59.5% 22.6g	38g per day for Men 19-50 years
Protein	149% 83g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bites, 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	25.5% 0.31mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	43.7% 0.57mg	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	32.7% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	632% 95mg	66.4% 9.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	106% 1064mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	109% 0.98mg	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	185% 15mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	290% 6.68mg	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	122% 857mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	144% 79.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	44% 663mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.85% 31.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 8.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B9 and 9.5 times more Vitamin E than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 2.6 times more Vitamin B1, 1.4 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, granola bites, mixed flavors have similar amounts of Vitamin B6 per 14 oz.
• Both Dry Roasted Almonds as well as Snacks, granola bites, mixed flavors 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 bites, mixed flavors:

• Dry Roasted Almonds have 6.5 times more Calcium, 4.4 times more Copper, 2.4 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 10 times more Selenium and 55.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.3 times more Energy, 3 times more Fat, 5.6 times more Omega 6, 1.9 times more Fiber and 2.9 times more Protein than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 2.4 times more Saturated Fat, 22.6 times more Omega 3, 3.2 times more Carbohydrate and 6.2 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, granola bites, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.