Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, almond, confectioners coating VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	157% 4550kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	206% 200g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	177% 56.7g	132% 42g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	213% 36.3g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	463% 601g	136% 177g	130g per day for Men 19-50 years
Sugars	469% 340g	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	113% 43g	276% 105g	38g per day for Men 19-50 years
Protein	154% 86g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.4% 13mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.8% 3.8mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	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	45% 180μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	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	507% 76mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	136% 1360mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	1061% 9.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.63% 25μg	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	186% 15mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	406% 9.33mg	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	274% 1920mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	324% 4860mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	2.36% 87.4g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, soft, almond, confectioners coating vs Oil Roasted Almonds:

• Snacks, granola bars, soft, almond, confectioners coating have 1.7 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.4 times more Vitamin E than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Oil Roasted Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bars, soft, almond, confectioners coating vs Oil Roasted Almonds:

• Snacks, granola bars, soft, almond, confectioners coating have 1.6 times more Selenium and 486 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 2.4 times more Phosphorus, 2.2 times more Potassium and 2.2 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, soft, almond, confectioners coating have 1.3 times more Saturated Fat, 3.4 times more Carbohydrate and 7.5 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Energy, 2.8 times more Fat, 3.7 times more Omega 6, 2.4 times more Fiber and 2.5 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.