Comparing Nutrients in 1 pound Formulated bar, high fiber, chewy, oats and chocolate VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Energy	61% 1764kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	46.8% 45.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	69.5% 1.1g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	55.7% 9.48g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	75% 98g	130g per day for Men 19-50 years
Sugars	156% 113g	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	9.82% 7.12g	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	% 31g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 55.3g	% 18g	g per day for Men 19-50 years
Fiber	269% 102g	149% 56.7g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.12mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	224% 36mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	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	39.7% 159μg	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	6.05% 5.44mg	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	44.5% 6.67mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Calcium	113% 1134mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	51% 4.1mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	672% 15.5mg	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	272% 1901mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	59.6% 2028mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	73.4% 40.4μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Formulated bar, high fiber, chewy, oats and chocolate vs Almonds:

• Formulated bar, high fiber, chewy, oats and chocolate have 3.4 times more Vitamin B1, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 7 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 12.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 17.4 times more Vitamin E than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Formulated bar, high fiber, chewy, oats and chocolate vs Almonds:

• Formulated bar, high fiber, chewy, oats and chocolate have 1.6 times more Manganese, 2.2 times more Selenium and 237 times more Sodium than Almonds.
• While Almonds contain 3.9 times more Copper, 4.1 times more Iron, 1.4 times more Magnesium, 1.6 times more Potassium and 1.6 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Almonds have similar amounts of Calcium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Formulated bar, high fiber, chewy, oats and chocolate have 81.7 times more Omega 3, 3.2 times more Carbohydrate, 5.7 times more Sugars, 14.3 times more Fructose and 1.8 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Energy, 5 times more Fat, 5.9 times more Omega 6 and 4.2 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Almonds have similar amounts of Saturated Fat per 1 lb.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.