Comparing Nutrients in 1 kilogram Snacks, granola bars, hard, almond VS Snacks, granola bars, soft, uncoated, plain

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	171% 4950kcal	153% 4430kcal	2900kcal per day for Men 19-50 years
Fat	263% 255g	177% 172g	97g per day for Men 19-50 years
Saturated Fat	391% 125g	227% 72.5g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	215% 36.6g	295% 50.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	477% 620g	518% 673g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	126% 48g	121% 46g	38g per day for Men 19-50 years
Protein	138% 77g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.66mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	77% 1mg	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	30% 120μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	163% 3.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	32% 320mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	300% 2.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	313% 25mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	593% 13.7mg	665% 15.3mg	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	326% 2280mg	329% 2300mg	700mg per day for Men 19-50 years
Potassium	80.3% 2730mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	295% 162μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	185% 2780mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.84% 31g	1.73% 64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, hard, almond vs Snacks, granola bars, soft, uncoated, plain:

• Snacks, granola bars, soft, uncoated, plain contain 2.4 times more Vitamin B2, 2.1 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin B12 than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, soft, uncoated, plain have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Snacks, granola bars, hard, almond as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bars, hard, almond vs Snacks, granola bars, soft, uncoated, plain:

• Snacks, granola bars, soft, uncoated, plain contain 3.3 times more Calcium and 2.1 times more Copper than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, soft, uncoated, plain have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, hard, almond have 1.5 times more Fat and 1.7 times more Saturated Fat than Snacks, granola bars, soft, uncoated, plain.
• While Snacks, granola bars, soft, uncoated, plain contain 3 times more Omega 3 and 1.4 times more Omega 6 than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, soft, uncoated, plain have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Snacks, granola bars, hard, almond as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.