Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Oil Roasted Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	83% 2409kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	0% 0g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	60.3% 10.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	160% 208g	130g per day for Men 19-50 years
Sugars	25% 18g	93% 67g	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% 0g	2.03% 1.47g	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	% 0.16g	% 4.17g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 36.8g	g per day for Men 19-50 years
Fiber	110% 41.7g	45% 17g	38g per day for Men 19-50 years
Protein	150% 84.3g	147% 82.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0% 0μg	165% 1484μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	916% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	920% 147mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	1262% 63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	733% 9.53mg	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	26.8% 107μg	1049% 4195μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1058% 25.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	300% 270mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	82.7% 496IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	687% 103mg	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	135% 162μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	115% 1155mg	352% 3516mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	622% 5.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.75μg	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	183% 14.6mg	704% 56.4mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	311% 1306mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	447% 10.3mg	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	264% 1850mg	445% 3116mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	451% 248μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	102% 1532mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	351% 38.6mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1% 37.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 14 ounces of Oil Roasted Almonds have 3.1 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain more Vitamin A, 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 10.1 times more Vitamin B3, 69.4 times more Vitamin B5, 20.3 times more Vitamin B6, 39.1 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 14 ounces of Oil Roasted Almonds have 1.7 times more Potassium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 3 times more Calcium, 1.5 times more Copper, 3.9 times more Iron, 1.7 times more Phosphorus, 15.2 times more Selenium, 386 times more Sodium and 3.2 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain similar levels of Magnesium and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.5 times more Energy, 4.5 times more Fat, 5.2 times more Omega 6 and 2.4 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 1.3 times more Saturated Fat, more Omega 3, 3 times more Carbohydrate and 3.7 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3