Comparing Nutrients in 5 ounces Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Almonds	14%	72%	14%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Almonds	Recommended Dietary Allowance
Energy	22.7% 658kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	25.7% 25g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	56.2% 18g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.7% 95g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	54% 39g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	25% 14g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Almonds	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.7% 115μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.57% 1.4mg	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	7.75% 1.16mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.8% 22.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Almonds	Recommended Dietary Allowance
Calcium	8.5% 85mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	162% 1.46mg	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	56.3% 4.5mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56% 393mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	23.7% 356mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Almonds:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.4 times more Vitamin B1, 2.6 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 10.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 31.3 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Almonds:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 3.9 times more Selenium and 251 times more Sodium than Almonds.
• While Almonds contain 4.5 times more Calcium, 2.9 times more Copper, 2.7 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 3.3 times more Saturated Fat, 3.1 times more Carbohydrate and 6.3 times more Sugars than Almonds.
• While Almonds contain 2.8 times more Fat, 7.8 times more Omega 6, 4 times more Fiber and 2.2 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Almonds have similar amounts of Energy per 5 oz.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.