Comparing Nutrients in 1 pound Breakfast bar, corn flake crust with fruit VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Almonds	Recommended Dietary Allowance
Energy	59% 1706kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.8g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	75% 98g	130g per day for Men 19-50 years
Sugars	220% 159g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	25% 9.53g	149% 56.7g	38g per day for Men 19-50 years
Protein	35.6% 20g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Almonds	Recommended Dietary Allowance
Vitamin A	306% 2758μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	378% 4.54mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	384% 5mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	383% 61.2mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	488% 6.35mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	122% 490μg	50% 200μg	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	0% 0mg	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	23% 3.45mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Almonds	Recommended Dietary Allowance
Calcium	18.6% 186mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	520% 4.68mg	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	276% 22mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	NA	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.7% 467mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	102% 1529mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	169% 18.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Breakfast bar, corn flake crust with fruit vs Almonds:

• Breakfast bar, corn flake crust with fruit has more Vitamin A, 4.9 times more Vitamin B1, 3.7 times more Vitamin B3, 10.2 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain more Vitamin B5 and 33.7 times more Vitamin E than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Almonds have similar amounts of Vitamin B2 per 1 lb.
• Both Breakfast bar, corn flake crust with fruit as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Breakfast bar, corn flake crust with fruit vs Almonds:

• Breakfast bar, corn flake crust with fruit has 1.3 times more Iron, 3.7 times more Selenium, 337 times more Sodium and 1.3 times more Zinc than Almonds.
• While Almonds contain 6.6 times more Calcium, 10.3 times more Copper, 10 times more Magnesium, 4.7 times more Phosphorus and 3.7 times more Potassium than Breakfast bar, corn flake crust with fruit.

Comparison of macro-nutrients per 1 pound:

• Breakfast bar, corn flake crust with fruit has 18.7 times more Omega 3, 3.4 times more Carbohydrate and 8.1 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 6.7 times more Fat, 2.5 times more Saturated Fat, 14.5 times more Omega 6, 6 times more Fiber and 4.8 times more Protein than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.