Comparing Nutrients in 1 kilogram Snacks, granola bars, hard, chocolate chip VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, chocolate chip	6%	32%	62%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, granola bars, hard, chocolate chip	Roasted Almonds	Recommended Dietary Allowance
Energy	151% 4380kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	357% 114g	128% 41g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	71.8% 12g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	555% 721g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	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	116% 44g	287% 109g	38g per day for Men 19-50 years
Protein	130% 73g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, chocolate chip	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	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	32.5% 130μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, chocolate chip	Roasted Almonds	Recommended Dietary Allowance
Calcium	77% 770mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	290% 2.6mg	1221% 11mg	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	381% 30.5mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	655% 15mg	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	291% 2040mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	229% 3440mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, hard, chocolate chip vs Roasted Almonds:

• Snacks, granola bars, hard, chocolate chip have 2.3 times more Vitamin B1 and 1.6 times more Vitamin B5 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12 times more Vitamin B2, 6.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 4.2 times more Vitamin B9 than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bars, hard, chocolate chip vs Roasted Almonds:

• Snacks, granola bars, hard, chocolate chip have 6.3 times more Selenium and 114.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.5 times more Calcium, 4.2 times more Copper, 3.9 times more Magnesium, 1.5 times more Manganese, 2.3 times more Phosphorus, 2.8 times more Potassium and 1.7 times more Zinc than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip and Dry Roasted Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, hard, chocolate chip have 2.8 times more Saturated Fat, 5 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 3.2 times more Fat, 10.6 times more Omega 6, 2.5 times more Fiber and 2.9 times more Protein than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.