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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Oil Roasted Almonds	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	209% 6070kcal	141% 4080kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	86% 83.3g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	65% 21g	32g per day for Men 19-50 years
Omega 3	0% 0g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	609% 792g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	111% 42g	38g per day for Men 19-50 years
Protein	379% 212g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Oil 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	76.7% 0.92mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	66.5% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	291% 2910mg	333% 3330mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.7% 62.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Almonds has 10.3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B9 and 11.6 times more Vitamin E than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 1 kg of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contains 2.1 times more Vitamin B1, 2.2 times more Vitamin B5 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 3.1 times more Copper, 2.5 times more Iron, 3.9 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 3.1 times more Potassium and 2.5 times more Zinc than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 1 kg of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contains 2.5 times more Selenium and 313 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.5 times more Energy, 6.6 times more Fat, 2 times more Saturated Fat, 7.5 times more Omega 6, 2.5 times more Fiber and 5.1 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 1 kg of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contains more Omega 3, 4.5 times more Carbohydrate and 6.4 times more Sugars than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3