Comparing Nutrients in 5 ounces Roasted Almonds VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Roasted Almonds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	29.2% 848kcal	23% 668kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	100% 17g	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	70.2% 91g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	56% 40.5g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	9.27% 0.12mg	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	8.15% 32.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.4% 1.28mg	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	19.8% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.2% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	38% 380mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	61.7% 0.56mg	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	66% 5.3mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	110% 2.5mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	41.8% 23μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.15% 5.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Snacks, granola bars, hard, plain:

• Dry Roasted Almonds have 10.1 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 11.4 times more Vitamin E than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 3.4 times more Vitamin B1, 2.5 times more Vitamin B5, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Snacks, granola bars, hard, plain:

• Dry Roasted Almonds have 4.4 times more Calcium, 2.8 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium and 1.6 times more Zinc than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 8.1 times more Selenium and 98 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.3 times more Energy, 2.7 times more Fat, 1.7 times more Saturated Fat, 2.1 times more Fiber and 2.1 times more Protein than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 6 times more Omega 3, 3.1 times more Carbohydrate and 5.9 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, granola bars, hard, plain have similar amounts of Omega 6 per 5 oz.
• Both Dry Roasted Almonds as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.