Comparing Nutrients in 1 kilogram Snacks, granola bar, fruit-filled, nonfat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Roasted Almonds	Recommended Dietary Allowance
Energy	118% 3420kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	128% 41g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	597% 776g	162% 210g	130g per day for Men 19-50 years
Sugars	624% 452g	67% 48.6g	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	103% 74.6g	0.14% 0.1g	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	% 42.7g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 335g	% 47.5g	g per day for Men 19-50 years
Fiber	195% 74g	287% 109g	38g per day for Men 19-50 years
Protein	105% 59g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1223% 16mg	105% 1.36mg	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	790% 3160μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	0% 0mg	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	14.7% 2.2mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Roasted Almonds	Recommended Dietary Allowance
Calcium	3% 30mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	1221% 11mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	500% 40mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	NA	970% 22.3mg	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	174% 1220mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	301% 33mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, fruit-filled, nonfat vs Roasted Almonds:

• Snacks, granola bar, fruit-filled, nonfat have 11.7 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.6 times more Vitamin B1, 17.1 times more Vitamin B2, 9.1 times more Vitamin B3 and 108.6 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bar, fruit-filled, nonfat vs Roasted Almonds:

• Snacks, granola bar, fruit-filled, nonfat have 4.2 times more Selenium and 5.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 89.3 times more Calcium, 4.7 times more Copper, 5.6 times more Magnesium, 3.9 times more Phosphorus, 3.2 times more Potassium and 2.3 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Dry Roasted Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, fruit-filled, nonfat have 1.9 times more Omega 3, 3.7 times more Carbohydrate, 9.3 times more Sugars and 746 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 58.4 times more Fat, 20.5 times more Saturated Fat, 39 times more Omega 6, 1.5 times more Fiber and 3.6 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.