Comparing Nutrients in 1 kilogram Roasted Almonds VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Roasted Almonds	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	206% 5980kcal	141% 4080kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	86% 83.3g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	65% 21g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	609% 792g	130g per day for Men 19-50 years
Sugars	67% 48.6g	402% 292g	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	111% 42g	38g per day for Men 19-50 years
Protein	374% 210g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	66.5% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	94% 1.22mg	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	138% 550μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.56% 5mg	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	149% 22.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	268% 2680mg	333% 3330mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	341% 3.07mg	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	466% 37.3mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	604% 14mg	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	217% 1520mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.7% 62.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Dry Roasted Almonds have 15.8 times more Vitamin B2, 3.4 times more Vitamin B3, 3.2 times more Vitamin B9 and 10.7 times more Vitamin E than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 2.5 times more Vitamin B1, 1.6 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have similar amounts of Vitamin B6 per 1 kg.
• Both Dry Roasted Almonds as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Dry Roasted Almonds have 3.6 times more Copper, 2.5 times more Iron, 3.9 times more Magnesium, 1.6 times more Manganese, 3.1 times more Phosphorus, 3.2 times more Potassium and 2.7 times more Zinc than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 5.1 times more Selenium and 104.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 1.5 times more Energy, 6.3 times more Fat, 2 times more Saturated Fat, 7.2 times more Omega 6, 2.6 times more Fiber and 5 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 12.9 times more Omega 3, 3.8 times more Carbohydrate and 6 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.