Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, uncoated, peanut butter VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Almonds	Recommended Dietary Allowance
Energy	147% 4260kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	163% 158g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	114% 36.5g	119% 38g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	248% 42.2g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 644g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	113% 43g	329% 125g	38g per day for Men 19-50 years
Protein	188% 105g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	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	190% 2.28mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80% 320μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	83.3% 2μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1709% 256mg	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, soft, uncoated, peanut butter	Almonds	Recommended Dietary Allowance
Calcium	91% 910mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	733% 6.6mg	1146% 10.3mg	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	266% 21.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	357% 2500mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	344% 189μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	273% 4090mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	169% 18.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.97% 73g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter vs Almonds:

• Snacks, granola bars, soft, uncoated, peanut butter have more Vitamin B12 than Almonds.
• While Almonds contain 7.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Almonds have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bars, soft, uncoated, peanut butter vs Almonds:

• Snacks, granola bars, soft, uncoated, peanut butter have 4.6 times more Selenium and 409 times more Sodium than Almonds.
• While Almonds contain 3 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, soft, uncoated, peanut butter have 10 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Energy, 3.2 times more Fat, 2.9 times more Omega 6, 2.9 times more Fiber and 2 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Almonds have similar amounts of Saturated Fat per 1 kg.
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.