Comparing Nutrients in 5 ounces Roasted Almonds VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Roasted Almonds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	29.2% 848kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	43.8% 14g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	19.4% 3.3g	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	72.3% 94g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	58.7% 42.5g	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	21.3% 8.08g	38g per day for Men 19-50 years
Protein	53% 29.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bites, mixed flavors	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	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	15.6% 0.2mg	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	11.7% 46.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	226% 34mg	23.7% 3.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	38% 380mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.43μg	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	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	104% 2.4mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	15.8% 237mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Snacks, granola bites, mixed flavors:

• Dry Roasted Almonds have 8.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B9 and 9.5 times more Vitamin E than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 2.6 times more Vitamin B1, 1.4 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, granola bites, mixed flavors have similar amounts of Vitamin B6 per 5 oz.
• Both Dry Roasted Almonds as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Snacks, granola bites, mixed flavors:

• Dry Roasted Almonds have 6.5 times more Calcium, 4.4 times more Copper, 2.4 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 10 times more Selenium and 55.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.3 times more Energy, 3 times more Fat, 5.6 times more Omega 6, 1.9 times more Fiber and 2.9 times more Protein than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 2.4 times more Saturated Fat, 22.6 times more Omega 3, 3.2 times more Carbohydrate and 6.2 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, granola bites, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.