Comparing Nutrients in 5 ounces Almond paste VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%

Macro Nutrients

	Almond paste	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Energy	22.4% 649kcal	24% 690kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	33.4% 32.4g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	30.4% 9.7g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	38% 6.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	71% 51.4g	64.8% 47g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	11% 4.1g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.4% 201μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	30.2% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	35% 0.45mg	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	26% 103μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.8% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0.47% 0.43mg	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	128% 19mg	65% 9.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 16.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Calcium	24.4% 244mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	28.3% 2.27mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	34.4% 145mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	71.3% 1.64mg	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	52.2% 366mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.14% 5.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 5 ounces of Almond paste have 1.3 times more Vitamin B9 and 2 times more Vitamin E than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 5 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain more Vitamin A, 4.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 5.7 times more Vitamin B5, 8.9 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Almond paste as well as Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 5 ounces of Almond paste have 3 times more Calcium, 1.3 times more Copper and 1.3 times more Magnesium than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 5 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 1.4 times more Manganese, 2.4 times more Selenium and 46 times more Sodium than Almond paste.
• Both Almond paste and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain similar levels of Iron, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.2 times more Fat, 1.2 times more Omega 6 and 1.7 times more Fiber than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 5 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 2.6 times more Saturated Fat, 3 times more Omega 3 and 1.3 times more Carbohydrate than Almond paste.
• Both Almond paste and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut offer comparable quantities of Energy, Sugars and Protein per five ounces.