Comparing Nutrients in 14 ounces Snacks, granola bars, hard, plain VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bars, hard, plain	Almonds	Recommended Dietary Allowance
Energy	64.5% 1869kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	29.4% 9.4g	47% 15g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	280% 47.6g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	156% 113g	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	55.4% 21g	131% 49.6g	38g per day for Men 19-50 years
Protein	71.6% 40g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	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	87.3% 1.05mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.27mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	23% 91μg	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	3.97% 3.57mg	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	55.3% 8.3mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Almonds	Recommended Dietary Allowance
Calcium	24.2% 242mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	455% 4.1mg	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	146% 11.7mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	307% 7.05mg	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	157% 1099mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	117% 64.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	77.8% 1167mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bars, hard, plain vs Almonds:

• Snacks, granola bars, hard, plain have 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 9.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 12.3 times more Vitamin E than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bars, hard, plain vs Almonds:

• Snacks, granola bars, hard, plain have 4 times more Selenium and 294 times more Sodium than Almonds.
• While Almonds contain 4.4 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Almonds have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, hard, plain have 20 times more Omega 3, 3 times more Carbohydrate and 6.6 times more Sugars than Almonds.
• While Almonds contain 2.5 times more Fat, 1.6 times more Saturated Fat, 2.4 times more Fiber and 2.1 times more Protein than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Almonds have similar amounts of Energy and Omega 6 per 14 oz.
• Both Snacks, granola bars, hard, plain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.