Comparing Nutrients in 1 kilogram Roasted Almonds VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Roasted Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	206% 5980kcal	136% 3930kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	146% 47g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	72% 12.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	458% 596g	130g per day for Men 19-50 years
Sugars	67% 48.6g	377% 273g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	155% 59g	38g per day for Men 19-50 years
Protein	374% 210g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	825% 10.7mg	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	138% 550μg	538% 2150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1342% 32.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	214% 193mg	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	1593% 239mg	685% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	268% 2680mg	434% 4340mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	878% 7.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	466% 37.3mg	650% 52mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	482% 11mg	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	673% 4710mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	439% 48.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 1 kilogram of Roasted Almonds has 6.7 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.3 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains more Vitamin A, 3.4 times more Vitamin B1, 7.9 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Dry Roasted Almonds as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 1 kilogram of Roasted Almonds has 1.4 times more Copper, 3.2 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus and 2.4 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 1.6 times more Calcium, 1.4 times more Iron, 3.1 times more Selenium, 162 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.5 times more Energy, 5.7 times more Fat, 10.6 times more Omega 6 and 1.8 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 4.5 times more Omega 3, 2.8 times more Carbohydrate and 5.6 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors offer comparable quantities of Saturated Fat and Protein per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3