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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Almonds	Recommended Dietary Allowance
Energy	16.7% 485kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	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	84.6% 110g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	88.5% 64g	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	14.6% 10.6g	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	% 6.05g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 5.6g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	15% 8.36g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	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	112% 448μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.6% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	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	2.08% 0.31mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Almonds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	71% 5.67mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	NA	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	24.7% 173mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.52% 19.4g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, fruit-filled, nonfat have 11.6 times more Vitamin B6, 7.2 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 6.8 times more Vitamin B1, 16.3 times more Vitamin B2, 9 times more Vitamin B3 and 116.5 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Almonds have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

• Snacks, granola bar, fruit-filled, nonfat have 2 times more Selenium and 16 times more Sodium than Almonds.
• While Almonds contain 89.7 times more Calcium, 4.4 times more Copper, 5.4 times more Magnesium, 3.9 times more Phosphorus, 3.3 times more Potassium and 2.2 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 6.3 times more Omega 3, 3.6 times more Carbohydrate, 10.4 times more Sugars and 67.8 times more Fructose than Almonds.
• While Almonds contain 1.7 times more Energy, 55.5 times more Fat, 19 times more Saturated Fat, 37.1 times more Omega 6, 1.7 times more Fiber and 3.6 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.