Comparing Nutrients in 14 ounces Snacks, granola bar, fruit-filled, nonfat VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	47% 1357kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	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	237% 308g	54% 70g	130g per day for Men 19-50 years
Sugars	248% 180g	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	41% 29.6g	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	% 17g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 133g	% 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	42% 23.4g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	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	9.92% 0.12mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	485% 6.3mg	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	314% 1254μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	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	5.82% 0.87mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	421% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	198% 16mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	NA	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	69% 484mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	111% 12mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bar, fruit-filled, nonfat versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, granola bar, fruit-filled, nonfat vs Oil Roasted Almonds:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 13.5 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 3.1 times more Vitamin B1, 11.2 times more Vitamin B2, 9.2 times more Vitamin B3 and 118 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin E
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bar, fruit-filled, nonfat vs Oil Roasted Almonds:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 2 times more Selenium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 97 times more Calcium, 4.1 times more Copper, 5.5 times more Magnesium, 3.8 times more Phosphorus, 3.2 times more Potassium and 2.2 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Oil Roasted Almonds contain similar levels of Iron per 14 ounces.
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 4.4 times more Carbohydrate, 9.9 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.8 times more Energy, 61.3 times more Fat, 21 times more Saturated Fat, 40.7 times more Omega 6, 1.4 times more Fiber and 3.6 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6
• Both Snacks, granola bar, fruit-filled, nonfat as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.