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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bars, hard, plain	Almonds	Recommended Dietary Allowance
Energy	73.7% 2136kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	33.6% 10.8g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	320% 54.4g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	75% 98g	130g per day for Men 19-50 years
Sugars	179% 130g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	63.3% 24g	149% 56.7g	38g per day for Men 19-50 years
Protein	82% 46g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Almonds	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.8% 3.7mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	50% 200μg	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% 0mg	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	775% 116mg	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	Almonds	Recommended Dietary Allowance
Calcium	27.7% 277mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	350% 8.06mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	134% 73.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.54% 20g	3700g per day for Men 19-50 years

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

• Snacks, granola bars, hard, plain have 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 9.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 12.3 times more Vitamin E than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Snacks, granola bars, hard, plain have 4 times more Selenium and 294 times more Sodium than Almonds.
• While Almonds contain 4.4 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Almonds have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, hard, plain have 20 times more Omega 3, 3 times more Carbohydrate and 6.6 times more Sugars than Almonds.
• While Almonds contain 2.5 times more Fat, 1.6 times more Saturated Fat, 2.4 times more Fiber and 2.1 times more Protein than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Almonds have similar amounts of Energy and Omega 6 per 1 lb.
• Both Snacks, granola bars, hard, plain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.