Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Oil Roasted Almonds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	29.7% 860kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	76% 99g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	58.8% 42.6g	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	31.3% 22.7g	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	% 0.057g	% 17g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 0.74g	g per day for Men 19-50 years
Fiber	39% 15g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	53.7% 30g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	952% 11.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	289% 46.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	451% 22.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	240% 3.1mg	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	9.57% 38.3μg	218% 872μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	145% 131mg	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	245% 37mg	78.2% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	41.2% 412mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	225% 2.03mg	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	65.2% 5.2mg	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	99% 2.3mg	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	94% 661mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Formulated bar, POWER BAR, chocolate per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Formulated bar, POWER BAR, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Formulated bar, POWER BAR, chocolate:

• 5 ounces of Oil Roasted Almonds have 3.1 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• While 5 oz of Formulated bar, POWER BAR, chocolate contain 87.6 times more Vitamin B1, 2.5 times more Vitamin B2, 8.9 times more Vitamin B3, 69.4 times more Vitamin B5, 18.6 times more Vitamin B6, 22.8 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C
• Both Oil Roasted Almonds as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Formulated bar, POWER BAR, chocolate:

• 5 ounces of Oil Roasted Almonds have 1.5 times more Manganese and 1.9 times more Potassium than Formulated bar, POWER BAR, chocolate.
• While 5 oz of Formulated bar, POWER BAR, chocolate contain 1.7 times more Calcium, 1.5 times more Copper, 3.2 times more Iron, 1.3 times more Phosphorus, 1.9 times more Selenium, 308 times more Sodium and 3.2 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Formulated bar, POWER BAR, chocolate contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.7 times more Energy, 17.7 times more Fat, 3.2 times more Saturated Fat, 23.9 times more Omega 6, 1.8 times more Fiber and 1.5 times more Protein than Formulated bar, POWER BAR, chocolate.
• While 5 oz of Formulated bar, POWER BAR, chocolate contain 3.9 times more Carbohydrate, 6.6 times more Sugars and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Formulated bar, POWER BAR, chocolate provide inadequate amounts of Omega 3 in five ounces.