Comparing Nutrients in 500 calories Snacks, granola bites, mixed flavors VS Almonds

Weight per 500 calories

• Snacks, granola bites, mixed flavors: 111g
• Almonds: 86.4g

Almonds have 1.3 times more energy per unit of mass than Snacks, granola bites, mixed flavors, which is very high in comparison to other foods. Snacks, granola bites, mixed flavors having very high energy density.

Which food has more nutrients per 500 calories - Snacks, granola bites, mixed flavors or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bites, mixed flavors	6%	35%	59%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bites, mixed flavors	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	56.5% 73.5g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	16.6% 6.3g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	14% 7.95g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bites, mixed flavors	Almonds	Recommended Dietary Allowance
Vitamin A	0.25% 2.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	9.15% 36.6μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.23% 0.078μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.25% 0.22mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.18% 1.1IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.6% 2.8mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.4% 10μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bites, mixed flavors	Almonds	Recommended Dietary Allowance
Calcium	4.55% 45.5mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0.008% 0.33μg	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	21.6% 1.73mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	34.2% 239mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	40.3% 22μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	12.3% 185mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.24% 8.74g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bites, mixed flavors vs Almonds:

• Snacks, granola bites, mixed flavors have 1.2 times more Vitamin B1, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 6.1 times more Vitamin B2 and 8 times more Vitamin E than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Snacks, granola bites, mixed flavors as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bites, mixed flavors vs Almonds:

• Snacks, granola bites, mixed flavors have 6.3 times more Selenium and 214.4 times more Sodium than Almonds.
• While Almonds contain 5.1 times more Calcium, 3.3 times more Copper, 1.9 times more Iron, 3 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Almonds have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bites, mixed flavors have 3.3 times more Saturated Fat, 96.7 times more Omega 3, 3.9 times more Carbohydrate and 8.9 times more Sugars than Almonds.
• While Almonds contain 2.2 times more Fat, 4.1 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Almonds have similar amounts of Energy per 500 kcal.
• Both Snacks, granola bites, mixed flavors as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.