Comparing Nutrients in 5 ounces Blanched Almonds VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Blanched Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	29% 836kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	6.5% 2.1g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	71.4% 93g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	62% 45g	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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	54% 30.3g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, CLIF BAR, mixed flavors	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	22.6% 0.27mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	62.7% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	64% 0.83mg	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	17.4% 69.5μg	42% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	78% 1.87μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	139% 125mg	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	224% 33.7mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	33.5% 335mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	69.5% 0.63mg	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	58% 4.65mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	132% 3.04mg	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	97% 682mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	57% 6.25mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.42% 15.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Snacks, CLIF BAR, mixed flavors:

• Blanched Almonds have 1.9 times more Vitamin B2 and 99 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 2.9 times more Vitamin B1, 1.3 times more Vitamin B3, 7 times more Vitamin B5, 5.1 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Snacks, CLIF BAR, mixed flavors:

• Blanched Almonds have 2.3 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 1.6 times more Calcium, 2 times more Iron, 6.4 times more Selenium, 10.3 times more Sodium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Snacks, CLIF BAR, mixed flavors have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.7 times more Energy, 8.9 times more Fat, 2.7 times more Saturated Fat, 6.3 times more Omega 6, 1.3 times more Fiber and 1.5 times more Protein than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 54.8 times more Omega 3, 3.5 times more Carbohydrate and 6.8 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.