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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Almond paste	8%	52%	40%

Macro Nutrients

	Snacks, granola bars, hard, plain	Almond paste	Recommended Dietary Allowance
Energy	73.7% 2136kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	33.6% 10.8g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	320% 54.4g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	167% 217g	130g per day for Men 19-50 years
Sugars	179% 130g	227% 164g	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	63.3% 24g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	82% 46g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Almond paste	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.8% 3.7mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	12.6% 0.16mg	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	26% 104μg	82.8% 331μg	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	4.54% 4.1mg	0.5% 0.45mg	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	63.2% 9.5mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Almond paste	Recommended Dietary Allowance
Calcium	27.7% 277mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	229% 2.06mg	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	167% 13.4mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	350% 8.06mg	169% 3.9mg	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	179% 1256mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	134% 73.5μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, plain VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, granola bars, hard, plain versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Snacks, granola bars, hard, plain has 3.2 times more Vitamin B1, 7.2 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 3.5 times more Vitamin B2, 3.2 times more Vitamin B9 and 6.5 times more Vitamin E than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Almond paste provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin K
• Both Snacks, granola bars, hard, plain as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Snacks, granola bars, hard, plain has 1.8 times more Iron, 2.1 times more Manganese, 3.9 times more Selenium, 32.7 times more Sodium and 1.4 times more Zinc than Almond paste.
• While 1 lb of Almond paste contains 2.8 times more Calcium and 1.3 times more Magnesium than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Almond paste contain similar levels of Copper, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, granola bars, hard, plain has 2.2 times more Omega 6 and 1.3 times more Carbohydrate than Almond paste.
• While 1 lb of Almond paste contains 1.4 times more Fat, 3.3 times more Omega 3 and 1.3 times more Sugars than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Almond paste offer comparable quantities of Energy, Saturated Fat, Fiber and Protein per one pound.