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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Almonds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	91% 2626kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	243% 316g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	188% 136g	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	100% 72.6g	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	% 54g	g per day for Men 19-50 years
Sucrose	% 18g	% 2.36g	g per day for Men 19-50 years
Fiber	149% 56.7g	68% 26g	38g per day for Men 19-50 years
Protein	171% 96g	115% 64g	56g per day for Men 19-50 years

Vitamins

	Almonds	Formulated bar, POWER BAR, 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	3047% 36.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	670% 8.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	924% 148mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	1442% 72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	768% 9.98mg	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	697% 2790μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1058% 25.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	465% 419mg	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	250% 37.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	122% 1220mg	229% 2286mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	721% 6.5mg	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	210% 17mg	663% 53mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	268% 1125mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	318% 7.3mg	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	398% 2785mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	64.3% 35.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	93% 1397mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	411% 45mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.2% 44.6g	3700g per day for Men 19-50 years

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

• Almonds have 3.1 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 39.3 times more Vitamin B1, 1.7 times more Vitamin B2, 9 times more Vitamin B3, 33.8 times more Vitamin B5, 16.1 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
• Both Almonds as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 lb.

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

• Almonds have 1.4 times more Manganese and 2 times more Potassium than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 1.9 times more Calcium, 1.4 times more Copper, 3.2 times more Iron, 1.3 times more Phosphorus, 1.9 times more Selenium, 308 times more Sodium and 3.2 times more Zinc than Almonds.
• Both Almonds and Formulated bar, POWER BAR, chocolate have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Energy, 16.1 times more Fat, 2.9 times more Saturated Fat, 21.8 times more Omega 6, 2.2 times more Fiber and 1.5 times more Protein than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 8.3 times more Omega 3, 3.2 times more Carbohydrate, 6.9 times more Sugars and 145.5 times more Fructose than Almonds.
• Both Almonds as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.