Comparing Nutrients in 500 calories Snacks, granola bars, soft, uncoated, nut and raisin VS Almonds

Weight per 500 calories

• Snacks, granola bars, soft, uncoated, nut and raisin: 110g
• Almonds: 86.4g

Almonds have 1.3 times more energy per unit of mass than Snacks, granola bars, soft, uncoated, nut and raisin, which is very high in comparison to other foods. Snacks, granola bars, soft, uncoated, nut and raisin having very high energy density.

Which food has more nutrients per 500 calories - Snacks, granola bars, soft, uncoated, nut and raisin or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, nut and raisin	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.5g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	16.2% 6.17g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, nut and raisin	Almonds	Recommended Dietary Allowance
Vitamin A	0.24% 2.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.47% 0.47mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.26% 33μg	9.5% 38μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, nut and raisin	Almonds	Recommended Dietary Allowance
Calcium	9.25% 93mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	99% 0.89mg	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	30% 2.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 265mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	18.6% 280mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bars, soft, uncoated, nut and raisin vs Almonds:

• Snacks, granola bars, soft, uncoated, nut and raisin have more Vitamin B12 than Almonds.
• While Almonds contain 4.7 times more Vitamin B2 than Snacks, granola bars, soft, uncoated, nut and raisin.
• Both Snacks, granola bars, soft, uncoated, nut and raisin and Almonds have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bars, soft, uncoated, nut and raisin vs Almonds:

• Snacks, granola bars, soft, uncoated, nut and raisin have 4.8 times more Selenium and 323.9 times more Sodium than Almonds.
• While Almonds contain 2.5 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Snacks, granola bars, soft, uncoated, nut and raisin.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bars, soft, uncoated, nut and raisin have 3.2 times more Saturated Fat, 72.3 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• While Almonds contain 1.9 times more Fat, 1.8 times more Omega 6, 1.8 times more Fiber and 2.1 times more Protein than Snacks, granola bars, soft, uncoated, nut and raisin.
• Both Snacks, granola bars, soft, uncoated, nut and raisin and Almonds have similar amounts of Energy per 500 kcal.
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.