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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Oil Roasted Almonds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	95% 2753kcal	73.7% 2136kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	33.6% 10.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	225% 292g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 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	63.3% 24g	38g per day for Men 19-50 years
Protein	172% 96g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	34.8% 0.42mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	73.8% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	29.7% 0.39mg	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	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	785% 118mg	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

	Oil Roasted Almonds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	132% 1320mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	350% 8.06mg	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	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	127% 14mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Snacks, granola bars, hard, plain per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Snacks, granola bars, hard, plain 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 bars, hard, plain:

• 1 pound of Oil Roasted Almonds has 6.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 12.4 times more Vitamin E than Snacks, granola bars, hard, plain.
• While 1 lb of Snacks, granola bars, hard, plain contains 2.9 times more Vitamin B1, 3.6 times more Vitamin B5 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, granola bars, hard, plain provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Snacks, granola bars, hard, plain 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 Snacks, granola bars, hard, plain:

• 1 pound of Oil Roasted Almonds has 4.8 times more Calcium, 2.4 times more Copper, 1.2 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Snacks, granola bars, hard, plain.
• While 1 lb of Snacks, granola bars, hard, plain contains 4 times more Selenium and 294 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.3 times more Energy, 2.8 times more Fat, 1.8 times more Saturated Fat, 2 times more Fiber and 2.1 times more Protein than Snacks, granola bars, hard, plain.
• While 1 lb of Snacks, granola bars, hard, plain contains more Omega 3, 3.6 times more Carbohydrate and 6.3 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, granola bars, hard, plain offer comparable quantities of Omega 6 per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3