Comparing Nutrients in 1 pound Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Almonds	14%	72%	14%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Almonds	Recommended Dietary Allowance
Energy	72.6% 2105kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	82.3% 80g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	75% 98g	130g per day for Men 19-50 years
Sugars	172% 125g	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	37% 14g	149% 56.7g	38g per day for Men 19-50 years
Protein	79.4% 44.5g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Almonds	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	92% 367μg	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	5.04% 4.54mg	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	24.8% 3.7mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Almonds	Recommended Dietary Allowance
Calcium	27.2% 272mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	180% 14.4mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	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	179% 1256mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Almonds:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.4 times more Vitamin B1, 2.6 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 10.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 31.3 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Almonds:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 3.9 times more Selenium and 251 times more Sodium than Almonds.
• While Almonds contain 4.5 times more Calcium, 2.9 times more Copper, 2.7 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 3.3 times more Saturated Fat, 3.1 times more Carbohydrate and 6.3 times more Sugars than Almonds.
• While Almonds contain 2.8 times more Fat, 7.8 times more Omega 6, 4 times more Fiber and 2.2 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Almonds have similar amounts of Energy per 1 lb.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.