Comparing Nutrients in 300 calories Roasted Almonds VS Snacks, CLIF BAR, mixed flavors

Weight per 300 calories

• Roasted Almonds: 50.2g
• Snacks, CLIF BAR, mixed flavors: 86.7g

Roasted Almonds have 1.7 times more energy per 100g than Snacks, CLIF BAR, mixed flavors. It has very high energy density when compared to other foods. Snacks, CLIF BAR, mixed flavors having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Snacks, CLIF BAR, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	38% 27.4g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	17% 6.4g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.096% 0.87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	39.2% 0.51mg	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	6.9% 27.6μg	25.6% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	47.7% 1.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	85% 76.5mg	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	80% 12mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	13.4% 134mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	42.5% 0.38mg	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	23.4% 1.87mg	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	81% 1.86mg	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	33.8% 236mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	11.3% 169mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	34.8% 3.82mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.26% 9.54g	3700g per day for Men 19-50 years

Roasted Almonds VS Snacks, CLIF BAR, Mixed Flavors Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Snacks, CLIF BAR, mixed flavors?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Snacks, CLIF BAR, mixed flavors:

• 300 calories of Roasted Almonds have 1.8 times more Vitamin B2 and 57.6 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• While 300 kcal of Snacks, CLIF BAR, mixed flavors contain 12.4 times more Vitamin B1, 2.1 times more Vitamin B3, 11.9 times more Vitamin B5, 7.5 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin K
• 300 calories of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Snacks, CLIF BAR, mixed flavors:

• 300 calories of Roasted Almonds have 1.4 times more Copper than Snacks, CLIF BAR, mixed flavors.
• While 300 kcal of Snacks, CLIF BAR, mixed flavors contain 2.4 times more Calcium, 3.1 times more Iron, 1.7 times more Manganese, 17.8 times more Selenium, 112.3 times more Sodium and 2.3 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, CLIF BAR, mixed flavors contain similar levels of Magnesium, Phosphorus and Potassium per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 5.2 times more Fat, 1.6 times more Saturated Fat and 3.8 times more Omega 6 than Snacks, CLIF BAR, mixed flavors.
• While 300 kcal of Snacks, CLIF BAR, mixed flavors contain 37.9 times more Omega 3, 5.4 times more Carbohydrate and 11.2 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, CLIF BAR, mixed flavors offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3