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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Almonds have 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.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 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.
• Both Almonds as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

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

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 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.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 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.
• Both Almonds and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Saturated Fat per 1 kg.
• Both Almonds as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.