Comparing Nutrients in 1 kilogram Almonds VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	200% 5790kcal	139% 4030kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	126% 122g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	173% 55.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	77.5% 1.24g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	152% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	404% 525g	130g per day for Men 19-50 years
Sugars	60% 43.5g	233% 169g	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	5.1% 3.7g	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	% 10.5g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 93g	g per day for Men 19-50 years
Fiber	329% 125g	113% 43g	38g per day for Men 19-50 years
Protein	378% 212g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0% 0μg	416% 3740μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	2308% 30mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	2319% 371mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	3180% 159mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	1846% 24mg	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	2643% 10570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2667% 64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	756% 680mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	208% 1250IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	560% 84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	340% 408μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	269% 2690mg	886% 8860mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1567% 14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.43% 17μg	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	1775% 142mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	783% 3290mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	1126% 26mg	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	1121% 7850mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	121% 4120mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	1136% 625μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	257% 3860mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	884% 97mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.54% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Almonds have 1.7 times more Vitamin B1 and 3.1 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains more Vitamin A, 2.6 times more Vitamin B2, 10.3 times more Vitamin B3, 33.8 times more Vitamin B5, 17.5 times more Vitamin B6, 24 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Almonds.

Comparing minerals per 1 kilogram for Almonds vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Almonds have 1.8 times more Potassium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 3.3 times more Calcium, 1.4 times more Copper, 3.8 times more Iron, 1.6 times more Phosphorus, 15.2 times more Selenium, 386 times more Sodium and 3.1 times more Zinc than Almonds.
• Both Almonds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.4 times more Energy, 4.1 times more Fat, 4.8 times more Omega 6 and 2.9 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 1.5 times more Saturated Fat, 41.3 times more Omega 3, 2.4 times more Carbohydrate and 3.9 times more Sugars than Almonds.
• Both Almonds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Protein per 1 kg.
• Both Almonds as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.