Comparing Nutrients in 5 ounces Roasted Almonds VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%

Macro Nutrients

	Roasted Almonds	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Energy	29.2% 848kcal	24% 690kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	33.4% 32.4g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	30.4% 9.7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	38% 6.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	64.8% 47g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	11% 4.1g	38g per day for Men 19-50 years
Protein	53% 29.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.4% 201μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	30.2% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	35% 0.45mg	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	19.5% 78μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.8% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.47% 0.43mg	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	226% 34mg	65% 9.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 16.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Calcium	38% 380mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	53.4% 0.48mg	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	66% 5.3mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	34.4% 145mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	71.3% 1.64mg	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	95% 668mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.14% 5.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 5 ounces of Roasted Almonds have 2.3 times more Vitamin B2 and 3.5 times more Vitamin E than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 5 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain more Vitamin A, 4.6 times more Vitamin B1, 2 times more Vitamin B5, 2.4 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Dry Roasted Almonds as well as Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 5 ounces of Roasted Almonds have 4.7 times more Calcium, 3.2 times more Copper, 2.6 times more Iron, 2.7 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Zinc than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 5 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 5 times more Selenium and 138 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.2 times more Energy, 2.3 times more Fat, 2.8 times more Omega 6, 3.8 times more Fiber and 2.3 times more Protein than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 5 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 1.7 times more Saturated Fat, 58.9 times more Omega 3, 2.9 times more Carbohydrate and 6.8 times more Sugars than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3