Comparing Nutrients in 1 kilogram Blanched Almonds VS Snacks, crisped rice bar, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Blanched Almonds	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	203% 5900kcal	139% 4040kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	164% 52.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	562% 730g	130g per day for Men 19-50 years
Sugars	64% 46.3g	NA	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	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	58% 22g	38g per day for Men 19-50 years
Protein	382% 214g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	442% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	441% 70.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	542% 7.05mg	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	350% 1400μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	236% 2360mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	344% 3.1mg	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	788% 63mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	434% 10mg	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	191% 1340mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	176% 97μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	185% 2780mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Snacks, crisped rice bar, chocolate chip:

• Blanched Almonds have more Vitamin B5 than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 2.8 times more Vitamin B1, 2 times more Vitamin B3, 6.1 times more Vitamin B6 and 2.9 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Snacks, crisped rice bar, chocolate chip have similar amounts of Vitamin B2 per 1 kg.
• Both Blanched Almonds as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Snacks, crisped rice bar, chocolate chip:

• Blanched Almonds have 11.2 times more Calcium, 3.3 times more Copper, 5.6 times more Magnesium, 1.8 times more Manganese, 3.6 times more Phosphorus, 3.9 times more Potassium and 3.5 times more Zinc than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 1.9 times more Iron, 3 times more Selenium and 14.6 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.5 times more Energy, 3.9 times more Fat, 3.6 times more Omega 6, 4.5 times more Fiber and 4.2 times more Protein than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 1.3 times more Saturated Fat, 50 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.