Comparing Nutrients in 500 calories Formulated bar, POWER BAR, chocolate VS Almonds

Weight per 500 calories

• Formulated bar, POWER BAR, chocolate: 138g
• Almonds: 86.4g

Almonds have 1.6 times more energy per unit of mass than Formulated bar, POWER BAR, chocolate, which is very high in comparison to other foods. Formulated bar, POWER BAR, chocolate having high energy density.

Which food has more nutrients per 500 calories - Formulated bar, POWER BAR, chocolate or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Almonds	14%	72%	14%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.8g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	2.15% 0.034g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.58% 0.78g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	57% 41.4g	5.2% 3.76g	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	30.4% 22g	0.13% 0.095g	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	% 16.4g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0.72g	% 3.4g	g per day for Men 19-50 years
Fiber	20.7% 7.85g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	35% 19.5g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	925% 11mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	203% 2.64mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	281% 45mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	438% 22mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	212% 847μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	321% 7.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	141% 127mg	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	76% 11.4mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.26% 1.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Almonds	Recommended Dietary Allowance
Calcium	69.4% 694mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	99% 0.89mg	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	201% 16mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	81.3% 342mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	121% 846mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	28.3% 424mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	125% 13.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.37% 13.5g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Formulated bar, POWER BAR, chocolate vs Almonds:

• Formulated bar, POWER BAR, chocolate has 62.7 times more Vitamin B1, 2.7 times more Vitamin B2, 14.4 times more Vitamin B3, 53.8 times more Vitamin B5, 25.6 times more Vitamin B6, 22.3 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
• While Almonds contain 1.9 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Formulated bar, POWER BAR, chocolate vs Almonds:

• Formulated bar, POWER BAR, chocolate has 3 times more Calcium, 2.2 times more Copper, 5 times more Iron, 1.5 times more Magnesium, 2 times more Phosphorus, 3 times more Selenium, 491.3 times more Sodium and 5.1 times more Zinc than Almonds.
• While Almonds contain 1.3 times more Potassium than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Almonds have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Formulated bar, POWER BAR, chocolate has 5.2 times more Carbohydrate, 11 times more Sugars and 232 times more Fructose than Almonds.
• While Almonds contain 10.1 times more Fat, 1.8 times more Saturated Fat, 13.7 times more Omega 6 and 1.4 times more Fiber than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Formulated bar, POWER BAR, chocolate as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.