Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Oil Roasted Almonds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	29.7% 860kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	2.77% 0.47g	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	84.6% 110g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	88.5% 64g	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	14.6% 10.6g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 47.5g	g per day for Men 19-50 years
Fiber	39% 15g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	53.7% 30g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, granola bar, fruit-filled, nonfat	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	11% 0.13mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	173% 2.25mg	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	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.6% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	41.2% 412mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	37% 0.33mg	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	65.2% 5.2mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	NA	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.52% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Snacks, granola bar, fruit-filled, nonfat per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Snacks, granola bar, fruit-filled, nonfat:

• 5 ounces of Oil Roasted Almonds have 3.1 times more Vitamin B1, 11.2 times more Vitamin B2, 9.2 times more Vitamin B3 and 118 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• While 5 oz of Snacks, granola bar, fruit-filled, nonfat contain 13.5 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Snacks, granola bar, fruit-filled, nonfat:

• 5 ounces of Oil Roasted Almonds have 97 times more Calcium, 4.1 times more Copper, 5.5 times more Magnesium, 3.8 times more Phosphorus, 3.2 times more Potassium and 2.2 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• While 5 oz of Snacks, granola bar, fruit-filled, nonfat contain 2 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Iron per five ounces.
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.8 times more Energy, 61.3 times more Fat, 21 times more Saturated Fat, 40.7 times more Omega 6, 1.4 times more Fiber and 3.6 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While 5 oz of Snacks, granola bar, fruit-filled, nonfat contain 4.4 times more Carbohydrate, 9.9 times more Sugars and more Fructose than Oil Roasted Almonds.
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 in five ounces.