Comparing Nutrients in 1 kilogram Almonds VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Almonds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	200% 5790kcal	162% 4710kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	705% 120g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	495% 644g	130g per day for Men 19-50 years
Sugars	60% 43.5g	394% 286g	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	139% 53g	38g per day for Men 19-50 years
Protein	378% 212g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	163% 8.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	65.4% 0.85mg	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	57.5% 230μg	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	10% 9mg	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	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	122% 146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	269% 2690mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	436% 3.92mg	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	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	231% 970mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	773% 17.8mg	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	396% 2770mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	99% 3360mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	295% 162μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	196% 2940mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Snacks, granola bars, hard, plain:

• Almonds have 9.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 12.3 times more Vitamin E than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Snacks, granola bars, hard, plain:

• Almonds have 4.4 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.2 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 4 times more Selenium and 294 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.2 times more Energy, 2.5 times more Fat, 1.6 times more Saturated Fat, 2.4 times more Fiber and 2.1 times more Protein than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 20 times more Omega 3, 3 times more Carbohydrate and 6.6 times more Sugars than Almonds.
• Both Almonds and Snacks, granola bars, hard, plain have similar amounts of Omega 6 per 1 kg.
• Both Almonds as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.