Comparing Nutrients in 1 kilogram Roasted Almonds VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Roasted Almonds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	206% 5980kcal	156% 4510kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	180% 175g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	309% 99g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	141% 2.26g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	137% 23.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	510% 663g	130g per day for Men 19-50 years
Sugars	67% 48.6g	414% 300g	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	150% 57g	38g per day for Men 19-50 years
Protein	374% 210g	128% 71.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	90% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	110% 1.43mg	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	82.5% 330μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.7μg	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	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	268% 2680mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	274% 2.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.075% 3μg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	164% 690mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	731% 17mg	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	309% 2160mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	111% 1670mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	175% 19mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.13% 78.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Snacks, granola bites, mixed flavors:

• Dry Roasted Almonds have 8.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B9 and 9.5 times more Vitamin E than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 2.6 times more Vitamin B1, 1.4 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, granola bites, mixed flavors have similar amounts of Vitamin B6 per 1 kg.
• Both Dry Roasted Almonds as well as Snacks, granola bites, mixed flavors 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 bites, mixed flavors:

• Dry Roasted Almonds have 6.5 times more Calcium, 4.4 times more Copper, 2.4 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 10 times more Selenium and 55.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 1.3 times more Energy, 3 times more Fat, 5.6 times more Omega 6, 1.9 times more Fiber and 2.9 times more Protein than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 2.4 times more Saturated Fat, 22.6 times more Omega 3, 3.2 times more Carbohydrate and 6.2 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, granola bites, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.