Comparing Nutrients in 14 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	53.8% 1560kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	37.8% 36.6g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	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	182% 236g	54% 70g	130g per day for Men 19-50 years
Sugars	149% 108g	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	61.6% 23.4g	110% 41.7g	38g per day for Men 19-50 years
Protein	127% 71g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	22% 198μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.7% 1.03mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	328% 4.26mg	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	213% 853μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	532% 12.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85% 76.6mg	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	272% 40.8mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	172% 1723mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	348% 3.14mg	421% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.04% 1.6μg	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	258% 20.6mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	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	149% 1044mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	174% 19mg	111% 12mg	11mg per day for Men 19-50 years
Water	1% 37.4g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors 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, KASHI GOLEAN, crunchy, mixed flavors vs Oil Roasted Almonds:

• 14 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have more Vitamin A, 2.8 times more Vitamin B1, 1.4 times more Vitamin B5, 9.1 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 4.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.5 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Oil Roasted Almonds have insufficient amounts of Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Oil Roasted Almonds:

• 14 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.5 times more Calcium, 1.4 times more Iron, 1.5 times more Selenium, 486 times more Sodium and 1.6 times more Zinc than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 3.2 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus and 2.3 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Oil Roasted Almonds contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have more Omega 3, 3.4 times more Carbohydrate and 6 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.5 times more Energy, 6 times more Fat, 11.1 times more Omega 6 and 1.8 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Oil Roasted Almonds offer comparable quantities of Saturated Fat and Protein per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3