Comparing Nutrients in 1 kilogram Formulated bar, high fiber, chewy, oats and chocolate VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Energy	134% 3890kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	119% 38g	32g per day for Men 19-50 years
Omega 3	153% 2.45g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	537% 698g	166% 216g	130g per day for Men 19-50 years
Sugars	345% 250g	60% 43.5g	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	21.7% 15.7g	1.5% 1.1g	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	% 68.6g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 122g	% 39.5g	g per day for Men 19-50 years
Fiber	592% 225g	329% 125g	38g per day for Men 19-50 years
Protein	89.3% 50g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	573% 6.88mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	494% 79mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	352% 17.6mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	741% 9.63mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	87.5% 350μg	110% 440μg	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	13.3% 12mg	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	98% 14.7mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Calcium	250% 2500mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	1146% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	113% 9mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	1481% 34mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	599% 4190mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	3.25% 120g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Formulated bar, high fiber, chewy, oats and chocolate vs Almonds:

• Formulated bar, high fiber, chewy, oats and chocolate have 3.4 times more Vitamin B1, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 7 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 12.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 17.4 times more Vitamin E than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Formulated bar, high fiber, chewy, oats and chocolate vs Almonds:

• Formulated bar, high fiber, chewy, oats and chocolate have 1.6 times more Manganese, 2.2 times more Selenium and 237 times more Sodium than Almonds.
• While Almonds contain 3.9 times more Copper, 4.1 times more Iron, 1.4 times more Magnesium, 1.6 times more Potassium and 1.6 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Almonds have similar amounts of Calcium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Formulated bar, high fiber, chewy, oats and chocolate have 81.7 times more Omega 3, 3.2 times more Carbohydrate, 5.7 times more Sugars, 14.3 times more Fructose and 1.8 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Energy, 5 times more Fat, 5.9 times more Omega 6 and 4.2 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Almonds have similar amounts of Saturated Fat per 1 kg.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.