Comparing Nutrients in 1 pound Roasted Almonds VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	94% 2712kcal	54% 1569kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	21% 6.67g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	52.4% 8.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	228% 297g	130g per day for Men 19-50 years
Sugars	30.4% 22g	198% 143g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	170% 95g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	205% 2.67mg	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	62.4% 249μg	134% 535μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	249% 6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	445% 400mg	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	723% 108mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	122% 1216mg	167% 1669mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	222% 2mg	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	211% 17mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	423% 9.73mg	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	305% 2136mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	170% 93μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	182% 20mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, CLIF BAR, mixed flavors per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Snacks, CLIF BAR, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Snacks, CLIF BAR, mixed flavors:

• 1 pound of Roasted Almonds has 3.2 times more Vitamin B2 and 99.6 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• While 1 lb of Snacks, CLIF BAR, mixed flavors contains 7.2 times more Vitamin B1, 6.9 times more Vitamin B5, 4.3 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, CLIF BAR, mixed flavors provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K
• 1 pound of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Snacks, CLIF BAR, mixed flavors:

• 1 pound of Roasted Almonds has 2.5 times more Copper, 1.9 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Snacks, CLIF BAR, mixed flavors.
• While 1 lb of Snacks, CLIF BAR, mixed flavors contains 1.4 times more Calcium, 1.8 times more Iron, 10.3 times more Selenium, 65 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, CLIF BAR, mixed flavors contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.7 times more Energy, 8.9 times more Fat, 2.8 times more Saturated Fat, 6.6 times more Omega 6, 1.5 times more Fiber and 1.4 times more Protein than Snacks, CLIF BAR, mixed flavors.
• While 1 lb of Snacks, CLIF BAR, mixed flavors contains 21.9 times more Omega 3, 3.1 times more Carbohydrate and 6.5 times more Sugars than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3