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

Macros Ratio

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

Macro Nutrients

	Almonds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	28.3% 821kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	4.7% 0.8g	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	76% 99g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	58.8% 42.6g	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	31.3% 22.7g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.74g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	53.5% 30g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Almonds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	952% 11.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	289% 46.2mg	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	240% 3.1mg	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	218% 872μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	145% 131mg	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	242% 36.3mg	78.2% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	38% 381mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	225% 2.03mg	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	65.7% 5.26mg	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	99% 2.3mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.38% 14g	3700g per day for Men 19-50 years

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

• Almonds have 3.1 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 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.
• Both Almonds as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 5 oz.

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

• Almonds have 1.4 times more Manganese and 2 times more Potassium than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 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.
• Both Almonds and Formulated bar, POWER BAR, chocolate have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 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.
• While Formulated bar, POWER BAR, chocolate contains 8.3 times more Omega 3, 3.2 times more Carbohydrate, 6.9 times more Sugars and 145.5 times more Fructose than Almonds.
• Both Almonds as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.