Comparing Nutrients in 14 ounces Snacks, granola bar, QUAKER, DIPPS, all flavors VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Roasted Almonds	Recommended Dietary Allowance
Energy	65.7% 1905kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	83.6% 81g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	108% 34.5g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	161% 27.4g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 258g	64% 83.4g	130g per day for Men 19-50 years
Sugars	206% 149g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	114% 43.3g	38g per day for Men 19-50 years
Protein	53.3% 30g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Roasted Almonds	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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	41.5% 0.54mg	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	54.6% 218μg	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% 0mg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	25.8% 258mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	71% 1068mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, QUAKER, DIPPS, all flavors VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors versus 14 oz of Roasted Almonds 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 Roasted Almonds:

• 14 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.7 times more Vitamin B1, 1.2 times more Vitamin B5 and more Vitamin B12 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 12.3 times more Vitamin B2, 3.6 times more Vitamin B3, 4.6 times more Vitamin B9 and 5.7 times more Vitamin E than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Roasted Almonds provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Dry 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, QUAKER, DIPPS, all flavors vs Roasted Almonds:

• 14 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 7.3 times more Selenium and 89.7 times more Sodium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 4.1 times more Calcium, 5.1 times more Copper, 3.2 times more Iron, 5.1 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 3.1 times more Potassium and 2.8 times more Zinc than Snacks, granola bar, QUAKER, DIPPS, all flavors.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 2.1 times more Saturated Fat, 15.9 times more Omega 3, 3.1 times more Carbohydrate and 7.7 times more Sugars than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2.6 times more Fat, 1.9 times more Omega 6, 3.4 times more Fiber and 2.8 times more Protein than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Roasted Almonds offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3