Comparing Nutrients in 300 calories Almonds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Weight per 300 calories

• Almonds: 51.8g
• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 74.4g

Almonds have 1.4 times more energy per 100g than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR. It has very high energy density when compared to other foods. Snacks, NUTRI-GRAIN FRUIT AND NUT BAR having very high energy density.

Which food has more nutrients per 300 calories - Almonds or Snacks, NUTRI-GRAIN FRUIT AND NUT BAR?

Macros Ratio

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

Macro Nutrients

	Almonds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	11% 1.88g	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	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	33.3% 24g	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	14.7% 5.6g	38g per day for Men 19-50 years
Protein	19.6% 11g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	35% 0.46mg	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	23.6% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.17% 0.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.85% 23IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	18.5% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	14% 139mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	36% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.004% 0.15μg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	46.6% 1.07mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	7.2% 244mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.23% 8.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Almonds have 1.3 times more Vitamin B2, 1.3 times more Vitamin B5 and 4.8 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 3.3 times more Vitamin B1, 2.6 times more Vitamin B3, 6.4 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• Both Almonds as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Almonds have 2.9 times more Calcium, 1.6 times more Copper, 1.8 times more Magnesium and 1.6 times more Potassium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 2.2 times more Iron, 4 times more Selenium, 280.2 times more Sodium and 1.5 times more Zinc than Almonds.
• Both Almonds and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 3.2 times more Fat, 1.4 times more Saturated Fat, 3.4 times more Omega 6 and 1.6 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 4.4 times more Carbohydrate and 10.7 times more Sugars than Almonds.
• Both Almonds and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Energy and Fiber per 300 kcal.
• Both Almonds as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.