Comparing Nutrients in 14 ounces Snacks, granola bars, soft, uncoated, plain VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, plain	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	60.6% 1758kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	90% 28.8g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	48% 18.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, plain	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	36% 0.47mg	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	24% 95μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	64.5% 1.55μg	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	687% 103mg	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, plain	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	41.7% 417mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	421% 3.8mg	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	127% 10mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	425% 9.76mg	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	130% 913mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	81.6% 2774mg	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	73.6% 1103mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.69% 25.4g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, plain VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bars, soft, uncoated, plain versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Snacks, granola bars, soft, uncoated, plain have 3.2 times more Vitamin B1, 2.3 times more Vitamin B5 and more Vitamin B12 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 4.7 times more Vitamin B2 and 7.1 times more Vitamin B3 than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Oil Roasted Almonds provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, plain as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

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

• 14 ounces of Snacks, granola bars, soft, uncoated, plain have 4 times more Selenium and 278 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.8 times more Calcium, 3.5 times more Copper, 1.4 times more Iron, 3.7 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Snacks, granola bars, soft, uncoated, plain.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bars, soft, uncoated, plain have 1.7 times more Saturated Fat, more Omega 3 and 3.8 times more Carbohydrate than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.4 times more Energy, 3.2 times more Fat, 2.7 times more Omega 6, 2.3 times more Fiber and 2.9 times more Protein than Snacks, granola bars, soft, uncoated, plain.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3