Comparing Nutrients in 1 kilogram Almonds VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	200% 5790kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	60.6% 58.8g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	503% 654g	130g per day for Men 19-50 years
Sugars	60% 43.5g	436% 316g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	195% 74g	38g per day for Men 19-50 years
Protein	378% 212g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	459% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	288% 3.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	276% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	442% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	452% 5.88mg	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	295% 1180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	550% 13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	980% 882mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	269% 2690mg	368% 3680mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	490% 4.4mg	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	464% 37mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	350% 1470mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	933% 21.5mg	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	420% 2940mg	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	375% 206μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	401% 44mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.97% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Snacks, CLIF BAR, mixed flavors:

• Almonds have 3 times more Vitamin B2 and 106.8 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 2.7 times more Vitamin B1, 4.7 times more Vitamin B5, 4.3 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Snacks, CLIF BAR, mixed flavors have similar amounts of Vitamin B3 per 1 kg.
• Both Almonds as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Snacks, CLIF BAR, mixed flavors:

• Almonds have 2.3 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Potassium than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 1.4 times more Calcium, 1.8 times more Iron, 5 times more Selenium, 195 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Snacks, CLIF BAR, mixed flavors have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.7 times more Energy, 8.5 times more Fat, 2.6 times more Saturated Fat, 6.3 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 73 times more Omega 3, 3 times more Carbohydrate and 7.3 times more Sugars than Almonds.
• Both Almonds as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.