Comparing Nutrients in 14 ounces Snacks, granola bars, soft, uncoated, peanut butter VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Roasted Almonds	Recommended Dietary Allowance
Energy	58.3% 1691kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	64.6% 62.7g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	45.3% 14.5g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	99% 16.7g	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	197% 256g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	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	45% 17g	114% 43.3g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Roasted 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	75.4% 0.9mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	31.8% 127μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33% 0.79μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter	Roasted Almonds	Recommended Dietary Allowance
Calcium	36% 361mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	291% 2.6mg	485% 4.36mg	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	106% 8.45mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	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	142% 992mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	108% 1623mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter vs Roasted Almonds:

• Snacks, granola bars, soft, uncoated, peanut butter have 3 times more Vitamin B1, 1.7 times more Vitamin B5 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.1 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Dry Roasted Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bars, soft, uncoated, peanut butter vs Roasted Almonds:

• Snacks, granola bars, soft, uncoated, peanut butter have 9.5 times more Selenium and 136.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.8 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, soft, uncoated, peanut butter have 3 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 3.3 times more Fat, 3.1 times more Omega 6, 2.5 times more Fiber and 2 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Dry Roasted Almonds have similar amounts of Saturated Fat per 14 oz.
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.