Comparing Nutrients in 1 pound Formulated bar, POWER BAR, chocolate VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Blanched Almonds	Recommended Dietary Allowance
Energy	56.8% 1647kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	56% 18g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 316g	65% 84.7g	130g per day for Men 19-50 years
Sugars	188% 136g	29% 21g	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	100% 72.6g	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	% 54g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 2.36g	% 20.2g	g per day for Men 19-50 years
Fiber	68% 26g	118% 45g	38g per day for Men 19-50 years
Protein	115% 64g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3047% 36.6mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	670% 8.7mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	924% 148mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1442% 72mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	768% 9.98mg	40% 0.52mg	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	697% 2790μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1058% 25.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	465% 419mg	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	250% 37.6mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Blanched Almonds	Recommended Dietary Allowance
Calcium	229% 2286mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	721% 6.5mg	518% 4.66mg	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	663% 53mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	268% 1125mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	318% 7.3mg	362% 8.32mg	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	398% 2785mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	48.3% 1642mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	64.3% 35.4μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	93% 1397mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	411% 45mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Formulated bar, POWER BAR, chocolate vs Blanched Almonds:

• Formulated bar, POWER BAR, chocolate has 42.2 times more Vitamin B1, 2.7 times more Vitamin B2, 9.3 times more Vitamin B3, 50.6 times more Vitamin B5, 19.1 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Formulated bar, POWER BAR, chocolate vs Blanched Almonds:

• Formulated bar, POWER BAR, chocolate has 2.1 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 1.3 times more Phosphorus, 2.4 times more Selenium, 16.2 times more Sodium and 3.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Potassium than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Blanched Almonds have similar amounts of Magnesium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Formulated bar, POWER BAR, chocolate has 6.3 times more Omega 3, 3.7 times more Carbohydrate, 6.5 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 16.9 times more Fat, 3 times more Saturated Fat, 21.9 times more Omega 6, 1.7 times more Fiber and 1.5 times more Protein than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.