Comparing Nutrients in 5 ounces Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Roasted Almonds	Recommended Dietary Allowance
Energy	19.7% 571kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.83g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	23% 29.8g	130g per day for Men 19-50 years
Sugars	33% 24g	9.5% 6.9g	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	0.72% 0.52g	0.02% 0.014g	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	% 1.5g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 13g	% 6.73g	g per day for Men 19-50 years
Fiber	16% 6.1g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	59% 530μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	327% 4.25mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	451% 22.5mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	262% 3.4mg	15% 0.19mg	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	375% 1498μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	378% 9.07μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	29.5% 177IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	79.4% 12mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48% 58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Roasted Almonds	Recommended Dietary Allowance
Calcium	126% 1256mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.06% 2.4μg	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	252% 20mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	111% 466mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	138% 3.16mg	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	159% 1113mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	161% 88.6μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	36.5% 547mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	125% 13.8mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE vs Roasted Almonds:

• 5 ounces of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 10.2 times more Vitamin B3, 49.5 times more Vitamin B5, 17.6 times more Vitamin B6, 19.2 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.8 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K

Comparing minerals per 5 ounces for Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE vs Roasted Almonds:

• 5 ounces of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have 3.3 times more Calcium, 1.3 times more Copper, 3.8 times more Iron, 1.7 times more Phosphorus, 31.3 times more Selenium, 128.7 times more Sodium and 2.9 times more Zinc than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.7 times more Potassium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Roasted Almonds contain similar levels of Magnesium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have 1.3 times more Saturated Fat, 12.4 times more Omega 3, 2.5 times more Carbohydrate and 3.5 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.5 times more Energy, 4.3 times more Fat, 5 times more Omega 6 and 2.5 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Roasted Almonds offer comparable quantities of Protein per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3