Comparing Nutrients in 1 kilogram Blanched Almonds VS Snacks, granola bars, soft, uncoated, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%

Macro Nutrients

	Blanched Almonds	Snacks, granola bars, soft, uncoated, chocolate chip	Recommended Dietary Allowance
Energy	203% 5900kcal	144% 4180kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	189% 60.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	540% 702g	130g per day for Men 19-50 years
Sugars	64% 46.3g	399% 289g	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	27.7% 20g	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	% 51.6g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 165g	g per day for Men 19-50 years
Fiber	261% 99g	100% 38g	38g per day for Men 19-50 years
Protein	382% 214g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, granola bars, soft, uncoated, chocolate chip	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	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	48% 7.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	50.8% 0.66mg	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	40% 160μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, granola bars, soft, uncoated, chocolate chip	Recommended Dietary Allowance
Calcium	236% 2360mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	303% 2.73mg	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	274% 22mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	549% 12.6mg	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	251% 1760mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	194% 2910mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	118% 13mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.74% 64.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Snacks, granola bars, soft, uncoated, chocolate chip per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Snacks, granola bars, soft, uncoated, chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Snacks, granola bars, soft, uncoated, chocolate chip:

• 1 kilogram of Blanched Almonds has 8.7 times more Vitamin B2, 4.6 times more Vitamin B3, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9 and 76.6 times more Vitamin E than Snacks, granola bars, soft, uncoated, chocolate chip.
• While 1 kg of Snacks, granola bars, soft, uncoated, chocolate chip contains more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Snacks, granola bars, soft, uncoated, chocolate chip provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Snacks, granola bars, soft, uncoated, chocolate chip have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Snacks, granola bars, soft, uncoated, chocolate chip:

• 1 kilogram of Blanched Almonds has 5.8 times more Calcium, 3.8 times more Copper, 1.5 times more Iron, 4.2 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 2.8 times more Potassium and 2.3 times more Zinc than Snacks, granola bars, soft, uncoated, chocolate chip.
• While 1 kg of Snacks, granola bars, soft, uncoated, chocolate chip contains 3.5 times more Selenium and 15.3 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.4 times more Energy, 3.2 times more Fat, 8.2 times more Omega 6, 2.6 times more Fiber and 3.8 times more Protein than Snacks, granola bars, soft, uncoated, chocolate chip.
• While 1 kg of Snacks, granola bars, soft, uncoated, chocolate chip contains 1.5 times more Saturated Fat, 16 times more Omega 3, 3.8 times more Carbohydrate, 6.2 times more Sugars and more Fructose than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3