Comparing Nutrients in 14 ounces Snacks, granola bars, hard, almond VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	67.7% 1965kcal	69.3% 2008kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	155% 49.7g	47% 15g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	78.6% 1.26g	1.6g per day for Men 19-50 years
Omega 6	85.4% 14.5g	240% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	189% 246g	158% 205g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	50% 19g	138% 52.4g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	123% 68.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, oriental mix, rice-based	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	93% 1.1mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	22% 0.29mg	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	37.7% 151μg	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	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	148% 22.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	12.7% 127mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	59% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	124% 9.92mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	220% 5.05mg	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	129% 905mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	108% 59.5μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	109% 1639mg	1500mg per day for Men 19-50 years
Zinc	57% 6.27mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Snacks, oriental mix, rice-based per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bars, hard, almond versus 14 oz of Snacks, oriental mix, rice-based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, granola bars, hard, almond vs Snacks, oriental mix, rice-based:

• 14 oz of Snacks, oriental mix, rice-based contain 2 times more Vitamin B2, 5.1 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• Both Snacks, granola bars, hard, almond as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bars, hard, almond vs Snacks, oriental mix, rice-based:

• 14 ounces of Snacks, granola bars, hard, almond have 1.9 times more Selenium than Snacks, oriental mix, rice-based.
• While 14 oz of Snacks, oriental mix, rice-based contain 1.7 times more Calcium, 1.5 times more Magnesium, 1.6 times more Sodium and 1.7 times more Zinc than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, oriental mix, rice-based contain similar levels of Copper, Iron, Manganese, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bars, hard, almond have 3.3 times more Saturated Fat and 1.2 times more Carbohydrate than Snacks, oriental mix, rice-based.
• While 14 oz of Snacks, oriental mix, rice-based contain 3.2 times more Omega 3, 2.8 times more Omega 6, 2.8 times more Fiber and 2.2 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, oriental mix, rice-based offer comparable quantities of Energy and Fat per 14 ounces.