Comparing Nutrients in 1 kilogram Snack, Mixed Berry Bar VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Snack, Mixed Berry Bar	Almonds	Recommended Dietary Allowance
Energy	132% 3830kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	119% 38g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	453% 588g	166% 216g	130g per day for Men 19-50 years
Sugars	363% 263g	60% 43.5g	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	NA	1.5% 1.1g	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	208% 79g	329% 125g	38g per day for Men 19-50 years
Protein	235% 132g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Almonds	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.6mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70% 280μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	213% 5.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.33% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Almonds	Recommended Dietary Allowance
Calcium	105% 1050mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	1146% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	2.88% 115μg	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	236% 19mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	853% 19.6mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	490% 3430mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	131% 4460mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	298% 4470mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snack, Mixed Berry Bar vs Almonds:

• Snack, Mixed Berry Bar has more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 4 times more Vitamin B2, 4.2 times more Vitamin B3, 1.6 times more Vitamin B9 and 88.4 times more Vitamin E than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Snack, Mixed Berry Bar as well as Almonds have insufficient amounts of Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snack, Mixed Berry Bar vs Almonds:

• Snack, Mixed Berry Bar has 4.8 times more Selenium and 447 times more Sodium than Almonds.
• While Almonds contain 2.6 times more Calcium, 4.2 times more Copper, 2 times more Iron, 3 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Almonds have similar amounts of Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snack, Mixed Berry Bar has 41.7 times more Omega 3, 2.7 times more Carbohydrate and 6.1 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 4.7 times more Fat, 6.4 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Almonds have similar amounts of Saturated Fat per 1 kg.
• Both Snack, Mixed Berry Bar as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.