Comparing Nutrients in 5 ounces Snacks, granola bar, chewy, reduced sugar, all flavors VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, chewy, reduced sugar, all flavors	5%	27%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bar, chewy, reduced sugar, all flavors	Almonds	Recommended Dietary Allowance
Energy	20% 584kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	40.7% 29.5g	8.5% 6.17g	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	NA	0.22% 0.16g	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	14% 7.87g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, chewy, reduced sugar, all flavors	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0% 0mg	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	14.4% 2.15mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, chewy, reduced sugar, all flavors	Almonds	Recommended Dietary Allowance
Calcium	59% 591mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.004% 0.14μg	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	36% 2.88mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32% 225mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	29.5% 442mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors vs Almonds:

• Snacks, granola bar, chewy, reduced sugar, all flavors have more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 9.8 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 16.9 times more Vitamin E than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors and Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bar, chewy, reduced sugar, all flavors vs Almonds:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 1.6 times more Calcium, 1.4 times more Selenium and 312 times more Sodium than Almonds.
• While Almonds contain 6.3 times more Copper, 1.8 times more Iron, 5.6 times more Magnesium, 1.9 times more Manganese, 3 times more Phosphorus, 3.7 times more Potassium and 2.3 times more Zinc than Snacks, granola bar, chewy, reduced sugar, all flavors.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 1.3 times more Saturated Fat, 8.3 times more Omega 3, 3.2 times more Carbohydrate and 4.8 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 4 times more Fat, 8.7 times more Omega 6, 4 times more Fiber and 3.8 times more Protein than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.