Comparing Nutrients in 14 ounces Snacks, granola bar, QUAKER, DIPPS, all flavors VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%
Almond paste	8%	52%	40%

Macro Nutrients

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Almond paste	Recommended Dietary Allowance
Energy	65.7% 1905kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	83.6% 81g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	108% 34.5g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	161% 27.4g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 258g	146% 190g	130g per day for Men 19-50 years
Sugars	206% 149g	198% 144g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	50% 19g	38g per day for Men 19-50 years
Protein	53.3% 30g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Almond paste	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.7% 0.52mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	11% 0.14mg	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	12% 47.6μg	72.4% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2% 12IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	111% 16.6mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Almond paste	Recommended Dietary Allowance
Calcium	25.8% 258mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.069% 2.78μg	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	57.5% 4.6mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	148% 3.4mg	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	92% 643mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	71% 1068mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.6% 22g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, QUAKER, DIPPS, all flavors VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors vs Almond paste:

• 14 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.6 times more Vitamin B1, 3.5 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin B12 than Almond paste.
• While 14 oz of Almond paste contain 4.3 times more Vitamin B2, 1.4 times more Vitamin B3, 6.1 times more Vitamin B9 and 3.2 times more Vitamin E than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• 14 ounces of Almond paste have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Almond paste 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, QUAKER, DIPPS, all flavors vs Almond paste:

• 14 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.3 times more Manganese, 3.5 times more Selenium and 29.9 times more Sodium than Almond paste.
• While 14 oz of Almond paste contain 2.6 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 1.6 times more Phosphorus and 1.4 times more Potassium than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Almond paste contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 3.3 times more Saturated Fat, 1.2 times more Omega 6 and 1.4 times more Carbohydrate than Almond paste.
• While 14 oz of Almond paste contain 1.4 times more Fat, 1.3 times more Omega 3 and 1.5 times more Fiber than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Almond paste offer comparable quantities of Energy, Sugars and Protein per 14 ounces.