Comparing Nutrients in 5 ounces Almonds VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Almonds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	28.3% 821kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.77% 0.47g	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	84.6% 110g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	88.5% 64g	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	14.6% 10.6g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 47.5g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	53.5% 30g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	173% 2.25mg	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	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.6% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	38% 381mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	37% 0.33mg	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	65.7% 5.26mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.52% 19.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Snacks, granola bar, fruit-filled, nonfat:

• Almonds have 6.8 times more Vitamin B1, 16.3 times more Vitamin B2, 9 times more Vitamin B3 and 116.5 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 11.6 times more Vitamin B6, 7.2 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Snacks, granola bar, fruit-filled, nonfat:

• Almonds have 89.7 times more Calcium, 4.4 times more Copper, 5.4 times more Magnesium, 3.9 times more Phosphorus, 3.3 times more Potassium and 2.2 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 2 times more Selenium and 16 times more Sodium than Almonds.
• Both Almonds and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.7 times more Energy, 55.5 times more Fat, 19 times more Saturated Fat, 37.1 times more Omega 6, 1.7 times more Fiber and 3.6 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 6.3 times more Omega 3, 3.6 times more Carbohydrate, 10.4 times more Sugars and 67.8 times more Fructose than Almonds.
• Both Almonds as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.