Comparing Nutrients in 1 kilogram Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Roasted Almonds	Recommended Dietary Allowance
Energy	168% 4870kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	236% 229g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	214% 68.6g	128% 41g	32g per day for Men 19-50 years
Omega 3	368% 5.9g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	268% 45.5g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	470% 611g	162% 210g	130g per day for Men 19-50 years
Sugars	457% 331g	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	NA	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	76.3% 29g	287% 109g	38g per day for Men 19-50 years
Protein	163% 91g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	158% 1420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	406% 5.3mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.44mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	138% 550μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	104% 2.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	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	459% 69mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Roasted Almonds	Recommended Dietary Allowance
Calcium	57% 570mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	377% 3.4mg	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	180% 14.4mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	503% 11.6mg	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	389% 2720mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	115% 3900mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	276% 4140mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	1% 37g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Roasted Almonds:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have more Vitamin A, 4.6 times more Vitamin B1, 2 times more Vitamin B5, 2.4 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Vitamin B2 and 3.5 times more Vitamin E than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Roasted Almonds:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 5 times more Selenium and 138 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.7 times more Calcium, 3.2 times more Copper, 2.6 times more Iron, 2.7 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Zinc than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.7 times more Saturated Fat, 58.9 times more Omega 3, 2.9 times more Carbohydrate and 6.8 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Fat, 2.8 times more Omega 6, 3.8 times more Fiber and 2.3 times more Protein than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Dry Roasted Almonds have similar amounts of Energy per 1 kg.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.