Comparing Nutrients in 1 pound Snack, Mixed Berry Bar VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snack, Mixed Berry Bar	Blanched Almonds	Recommended Dietary Allowance
Energy	60% 1737kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	49.2% 47.8g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	54.5% 17.4g	56% 18g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	65% 84.7g	130g per day for Men 19-50 years
Sugars	165% 119g	29% 21g	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	NA	0% 0g	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	94% 36g	118% 45g	38g per day for Men 19-50 years
Protein	107% 59.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	40% 0.52mg	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	31.8% 127μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.02% 2.72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.5% 9.07IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.77% 1.3mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Blanched Almonds	Recommended Dietary Allowance
Calcium	47.6% 476mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	518% 4.66mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52μg	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	107% 8.57mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	362% 8.32mg	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	222% 1556mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	59.5% 2023mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	163% 90μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	135% 2028mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.9% 70.4g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snack, Mixed Berry Bar vs Blanched Almonds:

• Snack, Mixed Berry Bar has more Vitamin A, 1.5 times more Vitamin B1, 3.5 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 81.9 times more Vitamin E than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Blanched Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Snack, Mixed Berry Bar as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snack, Mixed Berry Bar vs Blanched Almonds:

• Snack, Mixed Berry Bar has 6.2 times more Selenium and 23.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Calcium, 4.2 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Blanched Almonds have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snack, Mixed Berry Bar has 31.3 times more Omega 3, 3.2 times more Carbohydrate and 5.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 5 times more Fat, 6.4 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Blanched Almonds have similar amounts of Saturated Fat per 1 lb.
• Both Snack, Mixed Berry Bar as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.