Comparing Nutrients in 300 calories Roasted Almonds VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors

Weight per 300 calories

• Roasted Almonds: 50.2g
• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors: 67.3g

Roasted Almonds have 1.3 times more energy per 100g than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors. It has very high energy density when compared to other foods. Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors having very high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%

Macro Nutrients

	Roasted Almonds	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	3% 0.97g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	15% 2.53g	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	32.5% 42.2g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	18.6% 13.5g	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	17.7% 6.73g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.075% 0.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	8.43% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	27.7% 0.36mg	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	13.6% 54.5μg	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% 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	80% 12mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	13.4% 134mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	50.7% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.002% 0.067μg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	92% 2.1mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.05% 1.84g	3700g per day for Men 19-50 years

Roasted Almonds VS Snacks, Granola Bar, KASHI TLC Bar, Crunchy, Mixed Flavors Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors?

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

• 300 calories of Roasted Almonds have 5.5 times more Vitamin B2 and 7.8 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 300 kcal of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 8.5 times more Vitamin B1, 4.1 times more Vitamin B5, 5.3 times more Vitamin B6 and 2 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Dry Roasted Almonds as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Roasted Almonds have more Calcium, 1.2 times more Copper and 2.1 times more Magnesium than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 300 kcal of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 1.9 times more Manganese, 12.7 times more Selenium and 178.8 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain similar levels of Iron, Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 2.6 times more Fat, 2.1 times more Saturated Fat and 2.6 times more Omega 6 than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 300 kcal of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 166.4 times more Omega 3, 4 times more Carbohydrate and 5.5 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3