Comparing Nutrients in 1 pound Oil Roasted Almonds VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Oil Roasted Almonds	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	95% 2753kcal	72.6% 2105kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	82.3% 80g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	233% 303g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	172% 125g	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	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	37% 14g	38g per day for Men 19-50 years
Protein	172% 96g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	122% 1.6mg	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	30.6% 122μg	92% 367μg	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	5.04% 4.54mg	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	785% 118mg	24.8% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	132% 1320mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	181% 1.63mg	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	209% 16.7mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	NA	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	302% 2114mg	179% 1256mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	43.5% 1479mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	132% 72.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar) per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 1 pound of Oil Roasted Almonds has 7.1 times more Vitamin B2, 2.1 times more Vitamin B3 and 31.7 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 1 lb of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contains 3 times more Vitamin B1, 3 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 1 pound of Oil Roasted Almonds has 4.9 times more Calcium, 2.7 times more Copper, 2.7 times more Magnesium, 1.7 times more Phosphorus, 2.1 times more Potassium and 1.9 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 1 lb of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contains 3.9 times more Selenium and 251 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.3 times more Energy, 3.1 times more Fat, 8.6 times more Omega 6, 3.4 times more Fiber and 2.2 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 1 lb of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contains 3 times more Saturated Fat, 3.8 times more Carbohydrate and 6 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3 in one pound.