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

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snack, Mixed Berry Bar	Blanched Almonds	Recommended Dietary Allowance
Energy	132% 3830kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	453% 588g	144% 187g	130g per day for Men 19-50 years
Sugars	363% 263g	64% 46.3g	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	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	208% 79g	261% 99g	38g per day for Men 19-50 years
Protein	235% 132g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Blanched 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	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.6mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	88.5% 1.15mg	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	70% 280μg	123% 490μg	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	1583% 238mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	105% 1050mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	1141% 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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	853% 19.6mg	798% 18.4mg	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	490% 3430mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	131% 4460mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	298% 4470mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.2% 45g	3700g per day for Men 19-50 years

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

• Snack, Mixed Berry Bar has more Vitamin A, 1.5 times more Vitamin B1, 3.5 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 81.9 times more Vitamin E than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Blanched Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Snack, Mixed Berry Bar as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin D in 1 kg.

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

• Snack, Mixed Berry Bar has 6.2 times more Selenium and 23.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Calcium, 4.2 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Blanched Almonds have similar amounts of Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snack, Mixed Berry Bar has 31.3 times more Omega 3, 3.2 times more Carbohydrate and 5.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 5 times more Fat, 6.4 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Blanched Almonds have similar amounts of Saturated Fat per 1 kg.
• Both Snack, Mixed Berry Bar as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.