Comparing Nutrients in 1 kilogram Blanched Almonds VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Blanched Almonds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	203% 5900kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	41.3% 13g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	33.2% 5.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	536% 696g	130g per day for Men 19-50 years
Sugars	64% 46.3g	415% 301g	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	0% 0g	221% 160g	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	% 0.3g	% 119g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 5.2g	g per day for Men 19-50 years
Fiber	261% 99g	150% 57g	38g per day for Men 19-50 years
Protein	382% 214g	253% 142g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	6717% 80.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	1477% 19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	2038% 326mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	3180% 159mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	1692% 22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	1538% 6150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2333% 56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1026% 923mg	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	1583% 238mg	552% 82.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	236% 2360mg	504% 5040mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	1589% 14.3mg	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	410% 32.8mg	1463% 117mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	590% 2480mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	700% 16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	877% 6140mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	106% 3620mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	205% 3080mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	905% 100mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.66% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Formulated bar, POWER BAR, chocolate per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Formulated bar, POWER BAR, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Formulated bar, POWER BAR, chocolate:

• 1 kilogram of Blanched Almonds has 2.9 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• While 1 kg of Formulated bar, POWER BAR, chocolate contains 42.2 times more Vitamin B1, 2.7 times more Vitamin B2, 9.3 times more Vitamin B3, 50.6 times more Vitamin B5, 19.1 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin C
• Both Blanched Almonds as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Formulated bar, POWER BAR, chocolate:

• 1 kilogram of Blanched Almonds has 1.8 times more Potassium than Formulated bar, POWER BAR, chocolate.
• While 1 kg of Formulated bar, POWER BAR, chocolate contains 2.1 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 1.3 times more Phosphorus, 2.4 times more Selenium, 16.2 times more Sodium and 3.4 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Formulated bar, POWER BAR, chocolate contain similar levels of Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.6 times more Energy, 16.9 times more Fat, 3 times more Saturated Fat, 21.9 times more Omega 6, 1.7 times more Fiber and 1.5 times more Protein than Formulated bar, POWER BAR, chocolate.
• While 1 kg of Formulated bar, POWER BAR, chocolate contains 3.7 times more Carbohydrate, 6.5 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Formulated bar, POWER BAR, chocolate provide inadequate amounts of Omega 3 in one kilogram.