Comparing Nutrients in 5 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Almonds	Recommended Dietary Allowance
Energy	19.2% 557kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	20.8% 6.64g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	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	65% 84.5g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	53.4% 38.7g	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	22% 8.36g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	45.3% 25.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Almonds	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	76% 305μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	190% 4.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.4% 27.4mg	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	97% 14.6mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Almonds	Recommended Dietary Allowance
Calcium	61.5% 615mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.014% 0.57μg	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	92% 7.37mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	53.3% 373mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.65μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	62.2% 6.85mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Almonds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have more Vitamin A, 1.3 times more Vitamin B1, 7.8 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 6.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.5 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Almonds have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Almonds:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.6 times more Calcium, 1.4 times more Iron, 1.5 times more Selenium, 486 times more Sodium and 1.5 times more Zinc than Almonds.
• While Almonds contain 1.3 times more Copper, 3.1 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus and 2.4 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.2 times more Saturated Fat, 15 times more Omega 3, 2.8 times more Carbohydrate and 6.3 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 5.4 times more Fat, 10.1 times more Omega 6 and 2.1 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Almonds have similar amounts of Protein per 5 oz.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.