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

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 127g

Oil 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.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Oil 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	47% 45.4g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.58% 0.057g	1.6g per day for Men 19-50 years
Omega 6	65.5% 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	11.2% 14.6g	58.3% 76g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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% 0g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Oil 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	6.3% 0.076mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	8.04% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	5.56% 22.2μg	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	143% 21.4mg	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

	Oil Roasted Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	24% 240mg	55.2% 552mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	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	38% 3.03mg	82.7% 6.6mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	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	55% 384mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	14% 7.76μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	41.2% 618mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.32% 12g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Snacks, Granola Bar, KASHI GOLEAN, Crunchy, Mixed Flavors Nutrients Per 500 Kcal

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

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

• 500 calories of Oil Roasted Almonds have 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.6 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 500 kcal of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 4.3 times more Vitamin B1, 14 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C
• Both Oil Roasted Almonds as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B5, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Oil Roasted Almonds have 2.1 times more Magnesium, 1.4 times more Manganese and 1.5 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 500 kcal of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 2.3 times more Calcium, 1.3 times more Copper, 2.2 times more Iron, 2.3 times more Selenium, 750.6 times more Sodium and 2.4 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain similar levels of Phosphorus per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 3.9 times more Fat and 7.2 times more Omega 6 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 500 kcal of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 1.7 times more Saturated Fat, 5.2 times more Carbohydrate, 9.3 times more Sugars and 1.3 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide inadequate amounts of Omega 3 in 500 calories.