Comparing Nutrients in 300 calories Formulated bar, POWER BAR, chocolate VS Almonds

Weight per 300 calories

• Formulated bar, POWER BAR, chocolate: 82.6g
• Almonds: 51.8g

Almonds have 1.6 times more energy per unit of mass than Formulated bar, POWER BAR, chocolate, which is very high in comparison to other foods. Formulated bar, POWER BAR, chocolate having high energy density.

Which food has more nutrients per 300 calories - Formulated bar, POWER BAR, chocolate or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Almonds	14%	72%	14%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	8.6% 11g	130g per day for Men 19-50 years
Sugars	34.3% 25g	3.1% 2.25g	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	18.2% 13.2g	0.079% 0.057g	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	% 9.83g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 2.05g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	17% 6.48g	38g per day for Men 19-50 years
Protein	21% 11.7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	555% 6.66mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	263% 13mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	127% 508μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	193% 4.63μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	84.8% 76.3mg	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	45.6% 6.84mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Almonds	Recommended Dietary Allowance
Calcium	41.7% 417mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	59.4% 0.53mg	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	121% 9.67mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	48.8% 205mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72.5% 507mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.45μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	17% 255mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	75% 8.23mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.22% 8.12g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Formulated bar, POWER BAR, chocolate vs Almonds:

• Formulated bar, POWER BAR, chocolate has 62.7 times more Vitamin B1, 2.7 times more Vitamin B2, 14.4 times more Vitamin B3, 53.8 times more Vitamin B5, 25.6 times more Vitamin B6, 22.3 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
• While Almonds contain 1.9 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Formulated bar, POWER BAR, chocolate vs Almonds:

• Formulated bar, POWER BAR, chocolate has 3 times more Calcium, 2.2 times more Copper, 5 times more Iron, 1.5 times more Magnesium, 2 times more Phosphorus, 3 times more Selenium, 491.3 times more Sodium and 5.1 times more Zinc than Almonds.
• While Almonds contain 1.3 times more Potassium than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Almonds have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Formulated bar, POWER BAR, chocolate has 5.2 times more Carbohydrate, 11 times more Sugars and 232 times more Fructose than Almonds.
• While Almonds contain 10.1 times more Fat, 1.8 times more Saturated Fat, 13.7 times more Omega 6 and 1.4 times more Fiber than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Formulated bar, POWER BAR, chocolate as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.