Comparing Nutrients in 1 pound Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Almonds	Recommended Dietary Allowance
Energy	63% 1828kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.75g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	67.2% 11.4g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	75% 98g	130g per day for Men 19-50 years
Sugars	203% 147g	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	89.5% 34g	149% 56.7g	38g per day for Men 19-50 years
Protein	76% 42.5g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Almonds	Recommended Dietary Allowance
Vitamin A	135% 1211μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	183% 29.2mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	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	144% 576μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	219% 5.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	23.4% 141IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	112% 17mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Almonds	Recommended Dietary Allowance
Calcium	29.5% 295mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.023% 0.91μg	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	320% 25.6mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	113% 476mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	284% 6.54mg	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	188% 1315mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	93% 51.3μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.4% 51g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Almonds:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have more Vitamin A, 2.3 times more Vitamin B1, 1.8 times more Vitamin B3, 4.5 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 1.8 times more Vitamin B2, 1.8 times more Vitamin B5 and 6.9 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Almonds have insufficient amounts of Vitamin C in 1 lb.

Comparing minerals per 1 pound for Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Almonds:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 1.5 times more Iron, 2.8 times more Selenium and 195 times more Sodium than Almonds.
• While Almonds contain 4.1 times more Calcium, 2.4 times more Copper, 2.6 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus and 2.2 times more Potassium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Almonds have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 20.3 times more Omega 3, 3.1 times more Carbohydrate and 7.5 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 4.6 times more Fat, 2 times more Saturated Fat, 4.9 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.