Comparing Nutrients in 5 ounces Formulated bar, POWER BAR, chocolate VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Almonds	14%	72%	14%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Almonds	Recommended Dietary Allowance
Energy	17.7% 515kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	58.8% 42.6g	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	31.3% 22.7g	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	% 17g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.74g	% 5.6g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	36% 20g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, 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	952% 11.4mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.2mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	451% 22.5mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	240% 3.1mg	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	218% 872μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	331% 7.94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	145% 131mg	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	78.2% 11.7mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Almonds	Recommended Dietary Allowance
Calcium	71.4% 714mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	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	207% 16.6mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	83.7% 352mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	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	124% 870mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Formulated bar, POWER BAR, chocolate vs Almonds:

• Formulated bar, POWER BAR, chocolate has 39.3 times more Vitamin B1, 1.7 times more Vitamin B2, 9 times more Vitamin B3, 33.8 times more Vitamin B5, 16.1 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
• While Almonds contain 3.1 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Formulated bar, POWER BAR, chocolate vs Almonds:

• Formulated bar, POWER BAR, chocolate has 1.9 times more Calcium, 1.4 times more Copper, 3.2 times more Iron, 1.3 times more Phosphorus, 1.9 times more Selenium, 308 times more Sodium and 3.2 times more Zinc than Almonds.
• While Almonds contain 1.4 times more Manganese and 2 times more Potassium than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Almonds have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Formulated bar, POWER BAR, chocolate has 8.3 times more Omega 3, 3.2 times more Carbohydrate, 6.9 times more Sugars and 145.5 times more Fructose than Almonds.
• While Almonds contain 1.6 times more Energy, 16.1 times more Fat, 2.9 times more Saturated Fat, 21.8 times more Omega 6, 2.2 times more Fiber and 1.5 times more Protein than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.