Comparing Nutrients in 1 pound Oil Roasted Almonds VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Oil Roasted Almonds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	95% 2753kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	8.86% 1.5g	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	271% 352g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	283% 205g	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	46.7% 34g	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	% 19.4g	g per day for Men 19-50 years
Sucrose	% 20g	% 152g	g per day for Men 19-50 years
Fiber	125% 47.6g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	172% 96g	47.8% 26.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, granola bar, fruit-filled, nonfat	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	34.8% 0.42mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	11.3% 1.8mg	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	555% 7.2mg	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	358% 1433μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34% 0.82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.57% 7.7mg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	132% 1320mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	118% 1.06mg	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	209% 16.7mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	54% 227mg	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	79% 553mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	68.5% 37.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	1.68% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Snacks, granola bar, fruit-filled, nonfat per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Snacks, granola bar, fruit-filled, nonfat:

• 1 pound of Oil Roasted Almonds has 3.1 times more Vitamin B1, 11.2 times more Vitamin B2, 9.2 times more Vitamin B3 and 118 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• While 1 lb of Snacks, granola bar, fruit-filled, nonfat contains 13.5 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• 1 pound of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Snacks, granola bar, fruit-filled, nonfat:

• 1 pound of Oil Roasted Almonds has 97 times more Calcium, 4.1 times more Copper, 5.5 times more Magnesium, 3.8 times more Phosphorus, 3.2 times more Potassium and 2.2 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• While 1 lb of Snacks, granola bar, fruit-filled, nonfat contains 2 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Iron per one pound.
• 1 pound of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.8 times more Energy, 61.3 times more Fat, 21 times more Saturated Fat, 40.7 times more Omega 6, 1.4 times more Fiber and 3.6 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While 1 lb of Snacks, granola bar, fruit-filled, nonfat contains 4.4 times more Carbohydrate, 9.9 times more Sugars and more Fructose than Oil Roasted Almonds.
• 1 pound of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 in one pound.