Comparing Nutrients in 1 pound Almonds VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Almonds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	91% 2626kcal	73.7% 2136kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	33.6% 10.8g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	320% 54.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	225% 292g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	179% 130g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	63.3% 24g	38g per day for Men 19-50 years
Protein	171% 96g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	73.8% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	29.7% 0.39mg	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	26% 104μg	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	4.54% 4.1mg	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	63.2% 9.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	55% 66.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	122% 1220mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	198% 1.78mg	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	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	350% 8.06mg	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	179% 1256mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	134% 73.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.48% 17.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Snacks, granola bars, hard, plain:

• Almonds have 9.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 12.3 times more Vitamin E than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Snacks, granola bars, hard, plain:

• Almonds have 4.4 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.2 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 4 times more Selenium and 294 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.2 times more Energy, 2.5 times more Fat, 1.6 times more Saturated Fat, 2.4 times more Fiber and 2.1 times more Protein than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 20 times more Omega 3, 3 times more Carbohydrate and 6.6 times more Sugars than Almonds.
• Both Almonds and Snacks, granola bars, hard, plain have similar amounts of Omega 6 per 1 lb.
• Both Almonds as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.