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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Blanched Almonds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	92% 2676kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	69.5% 1.1g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	244% 317g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	% 31g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 55.3g	g per day for Men 19-50 years
Fiber	118% 45g	269% 102g	38g per day for Men 19-50 years
Protein	173% 97g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	260% 3.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	224% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	336% 4.37mg	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	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	107% 1070mg	113% 1134mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	672% 15.5mg	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	312% 2182mg	272% 1901mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	59.6% 2028mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.48% 54.6g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 7.8 times more Vitamin B2, 1.4 times more Vitamin B9 and 16.2 times more Vitamin E than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, 5.6 times more Vitamin B5, 8.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Formulated bar, high fiber, chewy, oats and chocolate:

• Blanched Almonds have 3.9 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 1.5 times more Potassium and 1.5 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 1.9 times more Manganese, 2.8 times more Selenium and 12.5 times more Sodium than Blanched Almonds.
• Both Blanched 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:

• Blanched Almonds have 1.5 times more Energy, 5.3 times more Fat, 5.9 times more Omega 6 and 4.3 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 61.3 times more Omega 3, 3.7 times more Carbohydrate, 5.4 times more Sugars, more Fructose and 2.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Saturated Fat per 1 lb.
• Both Blanched Almonds as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.