Comparing Nutrients in 14 ounces Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Almonds	Recommended Dietary Allowance
Energy	58.7% 1703kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	47% 15g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	90% 15.4g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 211g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	94% 68g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	119% 45.2g	131% 49.6g	38g per day for Men 19-50 years
Protein	132% 73.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.7% 179μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	189% 28.3mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.03% 1.2μg	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	168% 13.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	154% 1076mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	65.7% 36μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	77.5% 1163mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1% 37g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors vs Almonds:

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have more Vitamin K than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 3.9 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B6 and 3.6 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors vs Almonds:

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have 2.2 times more Selenium and 293 times more Sodium than Almonds.
• While Almonds contain more Calcium, 2 times more Copper, 2.5 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium and 2 times more Zinc than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors and Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have 64.3 times more Omega 3, 2.5 times more Carbohydrate and 3.9 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 3.2 times more Fat, 3.1 times more Saturated Fat and 3.2 times more Omega 6 than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors and Almonds have similar amounts of Fiber and Protein per 14 oz.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.