Comparing Nutrients in 500 calories Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Roasted Almonds

Weight per 500 calories

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 124g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.5 times more energy per unit of mass than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR, which is very high in comparison to other foods. Snacks, NUTRI-GRAIN FRUIT AND NUT BAR having very high energy density.

Which food has more nutrients per 500 calories - Snacks, NUTRI-GRAIN FRUIT AND NUT BAR or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	4.73% 0.076g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	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	63.7% 82.8g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	55.5% 40.3g	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	NA	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	NA	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	24% 9.1g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	37% 331μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.8% 0.76mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.48% 0.32mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	39.4% 158μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	60% 1.44μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.28% 0.25mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.4% 38.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.8% 4.6mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.06% 80.6mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	102% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0.006% 0.25μg	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	87.6% 7mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	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	51.4% 360mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Roasted Almonds:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have more Vitamin A, 9 times more Vitamin B1, 2.6 times more Vitamin B3, 1.2 times more Vitamin B5, 6.7 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Vitamin B2 and 4.3 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Roasted Almonds:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 2.2 times more Iron, 8.4 times more Selenium, 96.5 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Calcium, 1.7 times more Copper, 1.8 times more Magnesium and 1.5 times more Potassium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dry Roasted Almonds have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 4.7 times more Carbohydrate and 9.9 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.2 times more Fat, 1.4 times more Saturated Fat, 3.5 times more Omega 6 and 1.5 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Dry Roasted Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.