Comparing Nutrients in 500 calories Roasted Almonds VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Weight per 500 calories

• Roasted Almonds: 83.6g
• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 127g

Roasted Almonds have 1.5 times more energy per 100g than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors. It has very high energy density when compared to other foods. Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors having high energy density.

Which food has more nutrients per 500 calories - Roasted Almonds or Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Roasted Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	3.58% 0.057g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	9.15% 1.55g	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	58.3% 76g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	48% 34.7g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.07% 63.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	8.04% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	105% 1.37mg	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	68.4% 274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	171% 4.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	27.3% 24.6mg	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	87% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.8% 2.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	22.4% 224mg	55.2% 552mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.013% 0.51μg	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	82.7% 6.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	61.3% 1.4mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	14% 7.76μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	41.2% 618mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Almonds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Dry Roasted Almonds have 4.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.5 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain more Vitamin A, 5.1 times more Vitamin B1, 1.5 times more Vitamin B5, 12 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Dry Roasted Almonds have 2.1 times more Magnesium, 1.3 times more Manganese and 1.6 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 2.5 times more Calcium, 2.1 times more Iron, 4.6 times more Selenium, 246.5 times more Sodium and 2.2 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 3.7 times more Fat, 7 times more Omega 6 and 1.2 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 1.7 times more Saturated Fat, 4.3 times more Carbohydrate, 8.5 times more Sugars and 1.3 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Almonds as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.