Comparing Nutrients in 300 calories Snacks, granola bar, fruit-filled, nonfat VS Oil Roasted Almonds

Weight per 300 calories

• Snacks, granola bar, fruit-filled, nonfat: 87.7g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 1.8 times more energy per unit of mass than Snacks, granola bar, fruit-filled, nonfat, which is very high in comparison to other foods. Snacks, granola bar, fruit-filled, nonfat having high energy density.

Discover which food has more nutrients per 300 calories - Snacks, granola bar, fruit-filled, nonfat or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	3.1% 2.25g	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	9.03% 6.54g	0% 0g	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	% 3.75g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 29.4g	% 2.16g	g per day for Men 19-50 years
Fiber	17% 6.5g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	9.24% 5.18g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.097% 0.88μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.72% 0.061mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	4.5% 0.058mg	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	69.3% 277μg	3.34% 13.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.58% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.66% 1.5mg	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	1.3% 0.19mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.26% 2.63mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	44% 3.5mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.2mg	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	15.3% 107mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.037% 1.4g	3700g per day for Men 19-50 years

Snacks, Granola Bar, Fruit-filled, Nonfat VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, granola bar, fruit-filled, nonfat or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Snacks, granola bar, fruit-filled, nonfat vs Oil Roasted Almonds:

• 300 calories of Snacks, granola bar, fruit-filled, nonfat have 23.9 times more Vitamin B6, 20.8 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 6.3 times more Vitamin B2, 5.2 times more Vitamin B3 and 66.5 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• 300 calories of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Snacks, granola bar, fruit-filled, nonfat vs Oil Roasted Almonds:

• 300 calories of Snacks, granola bar, fruit-filled, nonfat have 1.9 times more Iron and 3.6 times more Selenium than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 54.7 times more Calcium, 2.3 times more Copper, 3.1 times more Magnesium, 2.2 times more Phosphorus and 1.8 times more Potassium than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Oil Roasted Almonds contain similar levels of Zinc per 300 calories.
• 300 calories of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium and Potassium
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, granola bar, fruit-filled, nonfat have 7.8 times more Carbohydrate, 17.6 times more Sugars, more Fructose and 1.3 times more Fiber than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 34.5 times more Fat, 11.9 times more Saturated Fat, 22.9 times more Omega 6 and 2 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6
• Both Snacks, granola bar, fruit-filled, nonfat as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.