Comparing Nutrients in 14 ounces Snack, Mixed Berry Bar VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snack, Mixed Berry Bar	Blanched Almonds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.8g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	47.7% 15.3g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	45% 7.67g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	57% 74g	130g per day for Men 19-50 years
Sugars	144% 104g	25.3% 18.4g	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	NA	0% 0g	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	82.5% 31.4g	103% 39.3g	38g per day for Men 19-50 years
Protein	93% 52.2g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	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	27.8% 111μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	84.3% 2.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.32% 7.94IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.67% 1.15mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Blanched Almonds	Recommended Dietary Allowance
Calcium	41.7% 417mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	1.14% 45.6μg	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	94% 7.5mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	317% 7.3mg	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	194% 1361mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	143% 78.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.66% 61.6g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snack, Mixed Berry Bar vs Blanched Almonds:

• Snack, Mixed Berry Bar has more Vitamin A, 1.5 times more Vitamin B1, 3.5 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 81.9 times more Vitamin E than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Blanched Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Snack, Mixed Berry Bar as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snack, Mixed Berry Bar vs Blanched Almonds:

• Snack, Mixed Berry Bar has 6.2 times more Selenium and 23.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Calcium, 4.2 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Blanched Almonds have similar amounts of Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snack, Mixed Berry Bar has 31.3 times more Omega 3, 3.2 times more Carbohydrate and 5.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 5 times more Fat, 6.4 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Blanched Almonds have similar amounts of Saturated Fat per 14 oz.
• Both Snack, Mixed Berry Bar as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.