Comparing Nutrients in 300 calories Almonds VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Weight per 300 calories

• Almonds: 51.8g
• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 76.3g

Almonds have 1.5 times more energy per 100g than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors. It has very high energy density when compared to other foods. Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors having high energy density.

Which food has more nutrients per 300 calories - Almonds or Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	7.26% 7.05g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	11% 3.58g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2.15% 0.034g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	35% 45.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	28.7% 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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	12% 4.5g	38g per day for Men 19-50 years
Protein	19.6% 11g	24.4% 13.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.24% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	4.82% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	41% 164μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	102% 2.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	16.4% 14.7mg	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	88.5% 13.3mg	52.3% 7.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	14% 139mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	67% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.008% 0.31μg	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	24% 1.92mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	36.8% 0.85mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	28.7% 201mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	6.74% 229mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	8.47% 4.66μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.19% 7.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Almonds have 4.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.7 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain more Vitamin A, 1.9 times more Vitamin B1, 11.5 times more Vitamin B6, 7.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
• Both Almonds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Vitamin B5 per 300 kcal.
• Both Almonds as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Almonds have 2.1 times more Magnesium, 1.3 times more Manganese, 1.2 times more Phosphorus and 1.7 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 2.4 times more Calcium, 2.1 times more Iron, 2.2 times more Selenium, 716 times more Sodium and 2.3 times more Zinc than Almonds.
• Both Almonds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 3.7 times more Fat, 6.8 times more Omega 6 and 1.4 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 1.8 times more Saturated Fat, 4.1 times more Carbohydrate and 9.2 times more Sugars than Almonds.
• Both Almonds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Energy and Protein per 300 kcal.
• Both Almonds as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.