Comparing Nutrients in 300 calories Snacks, granola bars, hard, almond VS Snacks, granola bars, hard, plain

Weight per 300 calories

• Snacks, granola bars, hard, almond: 60.6g
• Snacks, granola bars, hard, plain: 63.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Snacks, granola bars, hard, almond or Snacks, granola bars, hard, plain?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	45% 7.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.66% 2.9g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	0.14% 1.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.26% 0.042mg	5.83% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.65% 0.28mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	4.16% 0.054mg	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	1.8% 7.27μg	3.66% 14.6μg	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	0.64% 0.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.87% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.75% 9.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	8.55% 0.077mg	27.7% 0.25mg	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	19% 1.5mg	23.5% 1.88mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	49.2% 1.13mg	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	19.7% 138mg	25.2% 176mg	700mg per day for Men 19-50 years
Potassium	4.87% 165mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	8.7% 0.96mg	11.8% 1.3mg	11mg per day for Men 19-50 years
Water	0.051% 1.88g	0.067% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bars, hard, almond vs Snacks, granola bars, hard, plain:

• Snacks, granola bars, hard, plain contain 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 2 times more Vitamin B9 than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, hard, plain have similar amounts of Vitamin B1 per 300 kcal.
• Both Snacks, granola bars, hard, almond as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bars, hard, almond vs Snacks, granola bars, hard, plain:

• Snacks, granola bars, hard, plain contain 2 times more Calcium, 3.2 times more Copper, 1.3 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, hard, plain have similar amounts of Iron, Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bars, hard, almond have 1.2 times more Fat, 5 times more Saturated Fat and 1.6 times more Omega 3 than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 3.4 times more Omega 6 and 1.4 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, hard, plain have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Snacks, granola bars, hard, almond as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.