Comparing Nutrients in 1 kilogram Formulated bar, POWER BAR, chocolate VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Roasted Almonds	Recommended Dietary Allowance
Energy	125% 3630kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	41.3% 13g	128% 41g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	33.2% 5.65g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	536% 696g	162% 210g	130g per day for Men 19-50 years
Sugars	415% 301g	67% 48.6g	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	221% 160g	0.14% 0.1g	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	% 119g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 47.5g	g per day for Men 19-50 years
Fiber	150% 57g	287% 109g	38g per day for Men 19-50 years
Protein	253% 142g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	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	6717% 80.6mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1477% 19mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2038% 326mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3180% 159mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1692% 22mg	105% 1.36mg	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	1538% 6150μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2333% 56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1026% 923mg	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	552% 82.8mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Roasted Almonds	Recommended Dietary Allowance
Calcium	504% 5040mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	1589% 14.3mg	1221% 11mg	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	1463% 117mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	590% 2480mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	700% 16mg	970% 22.3mg	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	877% 6140mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	106% 3620mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	205% 3080mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	905% 100mg	301% 33mg	11mg per day for Men 19-50 years
Water	2.66% 98g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Formulated bar, POWER BAR, chocolate vs Roasted Almonds:

• Formulated bar, POWER BAR, chocolate has 104.7 times more Vitamin B1, 1.6 times more Vitamin B2, 9 times more Vitamin B3, 49.5 times more Vitamin B5, 16.2 times more Vitamin B6, 11.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Formulated bar, POWER BAR, chocolate vs Roasted Almonds:

• Formulated bar, POWER BAR, chocolate has 1.9 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.3 times more Phosphorus, 3.9 times more Selenium, 102.7 times more Sodium and 3 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Manganese and 2 times more Potassium than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Dry Roasted Almonds have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Formulated bar, POWER BAR, chocolate has 2.5 times more Omega 3, 3.3 times more Carbohydrate, 6.2 times more Sugars and 1600 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 16.9 times more Fat, 3.1 times more Saturated Fat, 22.9 times more Omega 6, 1.9 times more Fiber and 1.5 times more Protein than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.