Comparing Nutrients in 5 ounces Formulated bar, high fiber, chewy, oats and chocolate VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Energy	19% 551kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.96g	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	76% 99g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	49% 35.4g	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	3.07% 2.23g	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	% 9.72g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 17.3g	% 5.6g	g per day for Men 19-50 years
Fiber	84% 32g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.3% 0.98mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	12.4% 49.6μg	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	1.9% 1.7mg	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	14% 2.1mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Calcium	35.4% 354mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	16% 1.28mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	210% 4.83mg	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	85% 594mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Formulated bar, high fiber, chewy, oats and chocolate vs Almonds:

• Formulated bar, high fiber, chewy, oats and chocolate have 3.4 times more Vitamin B1, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 7 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 12.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 17.4 times more Vitamin E than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Formulated bar, high fiber, chewy, oats and chocolate vs Almonds:

• Formulated bar, high fiber, chewy, oats and chocolate have 1.6 times more Manganese, 2.2 times more Selenium and 237 times more Sodium than Almonds.
• While Almonds contain 3.9 times more Copper, 4.1 times more Iron, 1.4 times more Magnesium, 1.6 times more Potassium and 1.6 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Almonds have similar amounts of Calcium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Formulated bar, high fiber, chewy, oats and chocolate have 81.7 times more Omega 3, 3.2 times more Carbohydrate, 5.7 times more Sugars, 14.3 times more Fructose and 1.8 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Energy, 5 times more Fat, 5.9 times more Omega 6 and 4.2 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Almonds have similar amounts of Saturated Fat per 5 oz.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.