Comparing Nutrients in 1 pound Snacks, granola bars, hard, almond VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	77.4% 2245kcal	73.7% 2136kcal	2900kcal per day for Men 19-50 years
Fat	119% 116g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	177% 56.7g	33.6% 10.8g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	98% 16.6g	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	216% 281g	225% 292g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	57.3% 21.8g	63.3% 24g	38g per day for Men 19-50 years
Protein	62.4% 35g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	73.8% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	13.6% 54.4μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	63.2% 9.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	55% 66.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	14.5% 145mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	142% 11.3mg	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	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	148% 1034mg	179% 1256mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	134% 73.5μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	65% 7.17mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.48% 17.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bars, hard, almond vs Snacks, granola bars, hard, plain:

• Snacks, granola bars, hard, plain contain 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, hard, plain have similar amounts of Vitamin B1 per 1 lb.
• Both Snacks, granola bars, hard, almond as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Snacks, granola bars, hard, almond vs Snacks, granola bars, hard, plain:

• Snacks, granola bars, hard, plain contain 1.9 times more Calcium, 3.1 times more Copper, 1.3 times more Manganese and 1.3 times more Zinc than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, hard, plain have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, hard, almond have 1.3 times more Fat, 5.3 times more Saturated Fat and 1.7 times more Omega 3 than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 3.3 times more Omega 6 and 1.3 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, hard, plain have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Snacks, granola bars, hard, almond as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.