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

Weight per 300 calories

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors: 67.3g
• Almonds: 51.8g

Almonds have 1.3 times more energy per unit of mass than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors, which is very high in comparison to other foods. Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	3% 0.97g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.2g	8.6% 11g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	NA	0.079% 0.057g	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	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	17.7% 6.73g	17% 6.48g	38g per day for Men 19-50 years
Protein	18% 10g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Almonds	Recommended Dietary Allowance
Vitamin A	0.075% 0.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.43% 0.11mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.6% 54.5μg	5.7% 22.8μg	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	10.3% 1.55mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	59.4% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.002% 0.067μg	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	22.7% 1.8mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32% 224mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	18% 269mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 3.1 times more Vitamin B1, 2.7 times more Vitamin B5, 5.1 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.4 times more Vitamin B2 and 8.6 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Almonds have similar amounts of Vitamin B3 per 300 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 1.9 times more Manganese, 6 times more Selenium and 519.3 times more Sodium than Almonds.
• While Almonds contain more Calcium and 2.1 times more Magnesium than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Almonds have similar amounts of Copper, Iron, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 537 times more Omega 3, 3.8 times more Carbohydrate and 6 times more Sugars than Almonds.
• While Almonds contain 2.6 times more Fat, 2 times more Saturated Fat and 2.5 times more Omega 6 than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Almonds have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.