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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	28.3% 821kcal	19.7% 571kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	24.5% 7.83g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	57.2% 74.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	33% 24g	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	0.22% 0.16g	0.72% 0.52g	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	% 0.24g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 13g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	16% 6.1g	38g per day for Men 19-50 years
Protein	53.5% 30g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0% 0μg	59% 530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	327% 4.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	451% 22.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	262% 3.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	375% 1498μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	378% 9.07μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	29.5% 177IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	79.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	48% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	38% 381mg	126% 1256mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	222% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.06% 2.4μg	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	65.7% 5.26mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	111% 466mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	160% 3.67mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	159% 1113mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	161% 88.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	36.5% 547mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	125% 13.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.36% 13.3g	3700g per day for Men 19-50 years

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

• Almonds have 1.7 times more Vitamin B1 and 3.1 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains more Vitamin A, 2.6 times more Vitamin B2, 10.3 times more Vitamin B3, 33.8 times more Vitamin B5, 17.5 times more Vitamin B6, 24 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Almonds.

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

• Almonds have 1.8 times more Potassium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 3.3 times more Calcium, 1.4 times more Copper, 3.8 times more Iron, 1.6 times more Phosphorus, 15.2 times more Selenium, 386 times more Sodium and 3.1 times more Zinc than Almonds.
• Both Almonds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.4 times more Energy, 4.1 times more Fat, 4.8 times more Omega 6 and 2.9 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 1.5 times more Saturated Fat, 41.3 times more Omega 3, 2.4 times more Carbohydrate and 3.9 times more Sugars than Almonds.
• Both Almonds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Protein per 5 oz.
• Both Almonds as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.