Comparing Nutrients in 1 kilogram Snacks, granola bars, hard, plain VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, granola bars, hard, plain	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	162% 4710kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	132% 42g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	705% 120g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 644g	136% 177g	130g per day for Men 19-50 years
Sugars	394% 286g	62.8% 45.5g	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% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	139% 53g	276% 105g	38g per day for Men 19-50 years
Protein	180% 101g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Oil 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	220% 2.64mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.13mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	91% 1.18mg	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	57.5% 230μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9mg	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	139% 21mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	61% 610mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	436% 3.92mg	1061% 9.55mg	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	369% 29.5mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	231% 970mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	773% 17.8mg	1070% 24.6mg	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	396% 2770mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	99% 3360mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	196% 2940mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.05% 39g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, plain VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bars, hard, plain versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Snacks, granola bars, hard, plain has 2.9 times more Vitamin B1, 3.6 times more Vitamin B5 and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 6.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 12.4 times more Vitamin E than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Oil Roasted Almonds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Snacks, granola bars, hard, plain as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bars, hard, plain vs Oil Roasted Almonds:

• 1 kilogram of Snacks, granola bars, hard, plain has 4 times more Selenium and 294 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 4.8 times more Calcium, 2.4 times more Copper, 2.8 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Oil Roasted Almonds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bars, hard, plain has more Omega 3, 3.6 times more Carbohydrate and 6.3 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.3 times more Energy, 2.8 times more Fat, 1.8 times more Saturated Fat, 2 times more Fiber and 2.1 times more Protein than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Oil Roasted Almonds offer comparable quantities of Omega 6 per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3