Comparing Nutrients in 5 ounces Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	21% 608kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	19.3% 25g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	42.5% 16g	39% 15g	38g per day for Men 19-50 years
Protein	47% 26.3g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	13% 0.17mg	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	16% 63.8μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	67.5% 10mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	79.7% 0.72mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.011% 0.43μg	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	60% 4.8mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	152% 3.5mg	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	55% 384mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	27.7% 415mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.36% 13.2g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors vs Oil Roasted Almonds:

• 5 ounces of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.9 times more Vitamin B6 and 3.6 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors vs Oil Roasted Almonds:

• 5 ounces of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have 2.2 times more Selenium and 293 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain more Calcium, 1.9 times more Copper, 2.6 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors and Oil Roasted Almonds contain similar levels of Iron per five ounces.
• 5 ounces of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have more Omega 3, 3 times more Carbohydrate and 3.8 times more Sugars than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.4 times more Energy, 3.5 times more Fat, 3.5 times more Saturated Fat and 3.5 times more Omega 6 than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors and Oil Roasted Almonds offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3