Comparing Nutrients in 1 kilogram Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Roasted Almonds	Recommended Dietary Allowance
Energy	136% 3930kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	146% 47g	128% 41g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	72% 12.2g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	458% 596g	162% 210g	130g per day for Men 19-50 years
Sugars	377% 273g	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	155% 59g	287% 109g	38g per day for Men 19-50 years
Protein	319% 179g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	825% 10.7mg	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	538% 2150μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1342% 32.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 193mg	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	685% 103mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Roasted Almonds	Recommended Dietary Allowance
Calcium	434% 4340mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	1221% 11mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	650% 52mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	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	376% 2630mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	88.2% 3000mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	324% 4860mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	439% 48.3mg	301% 33mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Roasted Almonds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have more Vitamin A, 3.4 times more Vitamin B1, 7.9 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.7 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.3 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dry Roasted Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dry Roasted Almonds have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Roasted Almonds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.6 times more Calcium, 1.4 times more Iron, 3.1 times more Selenium, 162 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Copper, 3.2 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus and 2.4 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 4.5 times more Omega 3, 2.8 times more Carbohydrate and 5.6 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 5.7 times more Fat, 10.6 times more Omega 6 and 1.8 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Dry Roasted Almonds have similar amounts of Saturated Fat and Protein per 1 kg.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.