Comparing Nutrients in 14 ounces Snacks, CLIF BAR, mixed flavors VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	47.4% 1373kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.84g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	54.3% 0.87g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	54% 70g	130g per day for Men 19-50 years
Sugars	173% 125g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	110% 41.7g	38g per day for Men 19-50 years
Protein	104% 58.4g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.77mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.33mg	36% 0.47mg	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	117% 468μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	218% 5.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	389% 350mg	0% 0mg	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	6.35% 0.95mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	146% 1461mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	421% 3.8mg	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	328% 26.3mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	139% 583mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	425% 9.76mg	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	167% 1167mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	149% 81.8μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	111% 12mg	11mg per day for Men 19-50 years
Water	1.18% 43.7g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, CLIF BAR, mixed flavors vs Oil Roasted Almonds:

• Snacks, CLIF BAR, mixed flavors have 6 times more Vitamin B1, 1.2 times more Vitamin B3, 9.7 times more Vitamin B5, 5 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Vitamin B2 and 108.2 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, CLIF BAR, mixed flavors vs Oil Roasted Almonds:

• Snacks, CLIF BAR, mixed flavors have 1.3 times more Calcium, 1.8 times more Iron, 5 times more Selenium, 195 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.2 times more Copper, 1.9 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Oil Roasted Almonds have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, CLIF BAR, mixed flavors have more Omega 3, 3.7 times more Carbohydrate and 6.9 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 9.4 times more Fat, 2.9 times more Saturated Fat, 6.9 times more Omega 6, 1.4 times more Fiber and 1.4 times more Protein than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.