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

Weight per 500 calories

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

Almonds have 1.6 times more energy per 100g than Formulated bar, POWER BAR, chocolate. It has very high energy density when compared to other foods. Formulated bar, POWER BAR, chocolate having high energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Almonds have 1.9 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 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.
• Both Almonds as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

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

• Almonds have 1.3 times more Potassium than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 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.
• Both Almonds and Formulated bar, POWER BAR, chocolate have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 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.
• While Formulated bar, POWER BAR, chocolate contains 5.2 times more Carbohydrate, 11 times more Sugars and 232 times more Fructose than Almonds.
• Both Almonds and Formulated bar, POWER BAR, chocolate have similar amounts of Energy and Protein per 500 kcal.
• Both Almonds as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.