Comparing Nutrients in 5 ounces Almond paste VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Almond paste	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	22.4% 649kcal	20% 578kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	9.23% 2.95g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	15% 2.55g	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	86.3% 112g	130g per day for Men 19-50 years
Sugars	71% 51.4g	57% 41.3g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	9.43% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	13.3% 0.17mg	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	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0.79% 0.71mg	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	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	24.4% 244mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	48.4% 0.44mg	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	28.3% 2.27mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	85.6% 1.97mg	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	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	29.6% 444mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.24% 8.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar 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, QUAKER, chewy, 90 Calorie Bar:

• 5 ounces of Almond paste have 5.4 times more Vitamin B2, 1.3 times more Vitamin B3, 4.3 times more Vitamin B9 and 6.1 times more Vitamin E than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 5 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 2.3 times more Vitamin B1, 4.5 times more Vitamin B5, 3.4 times more Vitamin B6 and more Vitamin K than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• 5 ounces of Almond paste have 1.5 times more Copper, 1.8 times more Magnesium, 1.7 times more Phosphorus, 1.4 times more Potassium and 1.2 times more Zinc than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 5 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 1.9 times more Calcium, 1.6 times more Manganese, 2.4 times more Selenium and 34.8 times more Sodium than Almond paste.
• Both Almond paste and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 3.3 times more Fat, 1.3 times more Saturated Fat, 1.5 times more Omega 3, 3.1 times more Omega 6, 1.2 times more Sugars and 2.2 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 5 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 1.7 times more Carbohydrate than Almond paste.
• Both Almond paste and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar offer comparable quantities of Energy and Fiber per five ounces.