Comparing Nutrients in 500 calories Roasted Almonds VS Snacks, CLIF BAR, mixed flavors

Weight per 500 calories

• Roasted Almonds: 83.6g
• Snacks, CLIF BAR, mixed flavors: 145g

Roasted Almonds have 1.7 times more energy per 100g than Snacks, CLIF BAR, mixed flavors. It has very high energy density when compared to other foods. Snacks, CLIF BAR, mixed flavors having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Snacks, CLIF BAR, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	16.7% 2.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	72.7% 95g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	63% 45.7g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	28% 10.7g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	66.4% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	65.4% 0.85mg	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	11.5% 46μg	42.6% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79.5% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	142% 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	133% 20mg	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	44.3% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	22.4% 224mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	71% 0.64mg	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	39% 3.1mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	135% 3.1mg	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	56.3% 394mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	18.8% 282mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	58% 6.37mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.43% 16g	3700g per day for Men 19-50 years

Roasted Almonds VS Snacks, CLIF BAR, Mixed Flavors Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Snacks, CLIF BAR, mixed flavors?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Snacks, CLIF BAR, mixed flavors:

• 500 calories of Roasted Almonds have 1.8 times more Vitamin B2 and 57.6 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• While 500 kcal of Snacks, CLIF BAR, mixed flavors contain 12.4 times more Vitamin B1, 2.1 times more Vitamin B3, 11.9 times more Vitamin B5, 7.5 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin K
• 500 calories of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Snacks, CLIF BAR, mixed flavors:

• 500 calories of Roasted Almonds have 1.4 times more Copper than Snacks, CLIF BAR, mixed flavors.
• While 500 kcal of Snacks, CLIF BAR, mixed flavors contain 2.4 times more Calcium, 3.1 times more Iron, 1.7 times more Manganese, 17.8 times more Selenium, 112.3 times more Sodium and 2.3 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, CLIF BAR, mixed flavors contain similar levels of Magnesium, Phosphorus and Potassium per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 5.2 times more Fat, 1.6 times more Saturated Fat and 3.8 times more Omega 6 than Snacks, CLIF BAR, mixed flavors.
• While 500 kcal of Snacks, CLIF BAR, mixed flavors contain 37.9 times more Omega 3, 5.4 times more Carbohydrate and 11.2 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, CLIF BAR, mixed flavors offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3