Comparing Nutrients in 300 calories Blanched Almonds VS Snacks, granola bars, hard, peanut butter

Weight per 300 calories

• Blanched Almonds: 50.8g
• Snacks, granola bars, hard, peanut butter: 62g

Blanched Almonds have 1.2 times more energy per 100g than Snacks, granola bars, hard, peanut butter. It has very high energy density when compared to other foods. Snacks, granola bars, hard, peanut butter having very high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Snacks, granola bars, hard, peanut butter?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Blanched Almonds	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	15.2% 14.8g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	4.27% 0.068g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	43.7% 7.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	NA	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% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	19.4% 11g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.069% 0.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	7.65% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	4.6% 0.06mg	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	6.23% 25μg	2.8% 11μg	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	0.14% 0.12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80.5% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	12% 120mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	15% 0.14mg	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	21% 1.67mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	8.13% 34mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	25% 0.57mg	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	35% 245mg	12.3% 86.3mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	7.06% 0.78mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.039% 1.43g	3700g per day for Men 19-50 years

Blanched Almonds VS Snacks, Granola Bars, Hard, Peanut Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Snacks, granola bars, hard, peanut butter?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Snacks, granola bars, hard, peanut butter:

• 300 calories of Blanched Almonds have 6.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.2 times more Vitamin B9 than Snacks, granola bars, hard, peanut butter.
• While 300 kcal of Snacks, granola bars, hard, peanut butter contain 1.3 times more Vitamin B1 than Blanched Almonds.
• 300 calories of Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Blanched Almonds as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Snacks, granola bars, hard, peanut butter:

• 300 calories of Blanched Almonds have 4.7 times more Calcium, 3.9 times more Copper, 4 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Zinc than Snacks, granola bars, hard, peanut butter.
• While 300 kcal of Snacks, granola bars, hard, peanut butter contain 5.7 times more Selenium and 18.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, granola bars, hard, peanut butter contain similar levels of Iron per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium
• 300 calories of Snacks, granola bars, hard, peanut butter lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 1.8 times more Fat, 2.8 times more Fiber and 1.8 times more Protein than Snacks, granola bars, hard, peanut butter.
• While 300 kcal of Snacks, granola bars, hard, peanut butter contain 4.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snacks, granola bars, hard, peanut butter offer comparable quantities of Energy, Saturated Fat and Omega 6 per 300 calories.
• 300 calories of Snacks, granola bars, hard, peanut butter provide inadequate amounts of Fiber
• Both Blanched Almonds as well as Snacks, granola bars, hard, peanut butter provide inadequate amounts of Omega 3 in 300 calories.