Comparing Nutrients in 1 kilogram Roasted Almonds VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Roasted Almonds	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	206% 5980kcal	157% 4550kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	206% 200g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	177% 56.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	213% 36.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	463% 601g	130g per day for Men 19-50 years
Sugars	67% 48.6g	469% 340g	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	113% 43g	38g per day for Men 19-50 years
Protein	374% 210g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	82.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	75.8% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	55.4% 0.72mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58.3% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.22% 2mg	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	507% 76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	268% 2680mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	374% 3.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	406% 9.33mg	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	274% 1920mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.36% 87.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, granola bars, soft, almond, confectioners coating per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Snacks, granola bars, soft, almond, confectioners coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Snacks, granola bars, soft, almond, confectioners coating:

• 1 kilogram of Roasted Almonds has 3.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.9 times more Vitamin B6, 3.1 times more Vitamin B9 and 3.1 times more Vitamin E than Snacks, granola bars, soft, almond, confectioners coating.
• While 1 kg of Snacks, granola bars, soft, almond, confectioners coating contains 1.3 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, granola bars, soft, almond, confectioners coating provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin B12
• Both Dry Roasted Almonds as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Snacks, granola bars, soft, almond, confectioners coating:

• 1 kilogram of Roasted Almonds has 2 times more Calcium, 3.3 times more Copper, 2.5 times more Iron, 2.9 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 2.3 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.
• While 1 kg of Snacks, granola bars, soft, almond, confectioners coating contains 3.3 times more Selenium and 162 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.3 times more Energy, 2.6 times more Fat, 3.6 times more Omega 6, 2.5 times more Fiber and 2.4 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• While 1 kg of Snacks, granola bars, soft, almond, confectioners coating contains 1.4 times more Saturated Fat, 2.9 times more Carbohydrate and 7 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3 in one kilogram.