Comparing Nutrients in 1 pound Snacks, granola bars, soft, uncoated, chocolate chip VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, chocolate chip	Blanched Almonds	Recommended Dietary Allowance
Energy	65.4% 1896kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	77.5% 75g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	86% 27.5g	56% 18g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	40.3% 6.86g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	65% 84.7g	130g per day for Men 19-50 years
Sugars	181% 131g	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	12.6% 9.1g	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	% 23.4g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 75g	% 20.2g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	118% 45g	38g per day for Men 19-50 years
Protein	45.8% 25.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, chocolate chip	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	18% 72.6μg	55.6% 222μg	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	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	9.37% 1.4mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, chocolate chip	Blanched Almonds	Recommended Dietary Allowance
Calcium	18.6% 186mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	518% 4.66mg	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	124% 9.93mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	249% 5.73mg	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	114% 798mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	92% 50.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	88% 1320mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	0.55% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, chocolate chip VS Blanched Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, granola bars, soft, uncoated, chocolate chip versus 1 lb of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, granola bars, soft, uncoated, chocolate chip vs Blanched Almonds:

• 1 pound of Snacks, granola bars, soft, uncoated, chocolate chip has more Vitamin K than Blanched Almonds.
• While 1 lb of Blanched Almonds contains 8.7 times more Vitamin B2, 4.6 times more Vitamin B3, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9 and 76.6 times more Vitamin E than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Blanched Almonds provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin K
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Blanched Almonds 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, soft, uncoated, chocolate chip vs Blanched Almonds:

• 1 pound of Snacks, granola bars, soft, uncoated, chocolate chip has 3.5 times more Selenium and 15.3 times more Sodium than Blanched Almonds.
• While 1 lb of Blanched Almonds contains 5.8 times more Calcium, 3.8 times more Copper, 1.5 times more Iron, 4.2 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 2.8 times more Potassium and 2.3 times more Zinc than Snacks, granola bars, soft, uncoated, chocolate chip.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, granola bars, soft, uncoated, chocolate chip has 1.5 times more Saturated Fat, 16 times more Omega 3, 3.8 times more Carbohydrate, 6.2 times more Sugars and more Fructose than Blanched Almonds.
• While 1 lb of Blanched Almonds contains 1.4 times more Energy, 3.2 times more Fat, 8.2 times more Omega 6, 2.6 times more Fiber and 3.8 times more Protein than Snacks, granola bars, soft, uncoated, chocolate chip.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3