Comparing Nutrients in 500 calories Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Almond paste

Weight per 500 calories

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 127g
• Almond paste: 109g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Almond paste	8%	52%	40%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	3.58% 0.057g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.55g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 76g	40% 52g	130g per day for Men 19-50 years
Sugars	48% 34.7g	54.6% 39.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.8% 7.5g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	40.6% 22.7g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Almond paste	Recommended Dietary Allowance
Vitamin A	7.07% 63.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.04% 0.4mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	3.02% 0.039mg	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	68.4% 274μg	20% 79.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	171% 4.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	0.12% 0.11mg	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	87% 13mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Almond paste	Recommended Dietary Allowance
Calcium	55.2% 552mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	55% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.013% 0.51μg	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	82.7% 6.6mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	40.6% 0.93mg	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	48% 335mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	14% 7.76μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	41.2% 618mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.42% 15.4g	3700g per day for Men 19-50 years

Snacks, Granola Bar, KASHI GOLEAN, Crunchy, Mixed Flavors VS Almond Paste Nutrients Per 500 Kcal

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

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

• 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 3.7 times more Vitamin B1, 1.5 times more Vitamin B3, 34.7 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin B12 and 224.9 times more Vitamin C than Almond paste.
• While 500 kcal of Almond paste contain 2 times more Vitamin B2 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Almond paste provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B12 and Vitamin C
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B5, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 2.9 times more Calcium, 2 times more Copper, 3.8 times more Iron, 1.5 times more Manganese, 1.7 times more Selenium, 62.9 times more Sodium and 3.8 times more Zinc than Almond paste.
• While 500 kcal of Almond paste contain 1.3 times more Magnesium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Almond paste contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 2.1 times more Saturated Fat, 1.5 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Almond paste.
• While 500 kcal of Almond paste contain 2.6 times more Fat, 3.8 times more Omega 3 and 3.9 times more Omega 6 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Almond paste offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide inadequate amounts of Omega 3 and Omega 6