Comparing Nutrients in 500 calories Snacks, granola bar, fruit-filled, nonfat VS Roasted Almonds

Weight per 500 calories

• Snacks, granola bar, fruit-filled, nonfat: 146g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.7 times more energy per unit of mass than Snacks, granola bar, fruit-filled, nonfat, which is very high in comparison to other foods. Snacks, granola bar, fruit-filled, nonfat having high energy density.

Which food has more nutrients per 500 calories - Snacks, granola bar, fruit-filled, nonfat or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 113g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	91% 66g	5.6% 4.06g	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	15% 11g	0.012% 0.008g	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	% 6.24g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 49g	% 3.97g	g per day for Men 19-50 years
Fiber	28.5% 11g	24% 9.1g	38g per day for Men 19-50 years
Protein	15.4% 8.63g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.46μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.65% 0.044mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.87% 0.1mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	8.75% 0.11mg	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	115% 462μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.76% 2.5mg	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	2.14% 0.32mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.44% 4.4mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	102% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	73% 5.85mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	81% 1.87mg	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	25.5% 178mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.4mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	19% 2.08mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, fruit-filled, nonfat vs Roasted Almonds:

• Snacks, granola bar, fruit-filled, nonfat have 20.4 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Vitamin B1, 9.8 times more Vitamin B2, 5.2 times more Vitamin B3 and 62.1 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, fruit-filled, nonfat vs Roasted Almonds:

• Snacks, granola bar, fruit-filled, nonfat have 1.9 times more Iron and 7.3 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 51.1 times more Calcium, 2.7 times more Copper, 3.2 times more Magnesium, 2.2 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, fruit-filled, nonfat have 6.5 times more Carbohydrate, 16.3 times more Sugars and 1304.4 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 33.4 times more Fat, 11.7 times more Saturated Fat, 22.3 times more Omega 6 and 2 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Dry Roasted Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.