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

Macros Ratio

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

Macro Nutrients

	Almonds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	91% 2626kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	69.5% 1.1g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	55.7% 9.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	244% 317g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	156% 113g	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	0.69% 0.5g	9.82% 7.12g	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	% 0.77g	% 31g	g per day for Men 19-50 years
Sucrose	% 18g	% 55.3g	g per day for Men 19-50 years
Fiber	149% 56.7g	269% 102g	38g per day for Men 19-50 years
Protein	171% 96g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	260% 3.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	224% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	336% 4.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	39.7% 159μg	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	6.05% 5.44mg	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	775% 116mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	122% 1220mg	113% 1134mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	210% 17mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	672% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	272% 1901mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	59.6% 2028mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.48% 54.6g	3700g per day for Men 19-50 years

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

• Almonds have 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.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 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.
• Both Almonds as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

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

Comparison of macro-nutrients per 1 pound:

• Almonds have 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.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 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.
• Both Almonds and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Saturated Fat per 1 lb.
• Both Almonds as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.