Comparing Nutrients in 1 kilogram Almonds VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Almonds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	200% 5790kcal	143% 4150kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	118% 114g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	255% 4.1g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	213% 36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	556% 723g	130g per day for Men 19-50 years
Sugars	60% 43.5g	591% 429g	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	100% 38g	38g per day for Men 19-50 years
Protein	378% 212g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	0% 0μg	336% 3020μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	301% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	84.4% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	400% 5.2mg	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	230% 920μg	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	1.1% 1mg	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	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	62.5% 75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	269% 2690mg	116% 1160mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	251% 2.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	1089% 87mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	460% 10.6mg	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	240% 1680mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	55.6% 1890mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• Almonds have 2.9 times more Vitamin B2 and 9.6 times more Vitamin E than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain more Vitamin A, 3.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3.8 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have similar amounts of Vitamin B5 per 1 kg.
• Both Almonds as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• Almonds have 2.3 times more Calcium, 4.6 times more Copper, 4.3 times more Magnesium, 2.1 times more Manganese, 2.9 times more Phosphorus, 3.9 times more Potassium and 2.3 times more Zinc than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 2.3 times more Iron, 2.6 times more Selenium and 185 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.4 times more Energy, 4.4 times more Fat, 2.6 times more Saturated Fat, 3.4 times more Omega 6, 3.3 times more Fiber and 3.7 times more Protein than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 136 times more Omega 3, 3.4 times more Carbohydrate and 9.9 times more Sugars than Almonds.
• Both Almonds as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.