Comparing Nutrients in 5 ounces Snacks, granola bar, with coconut, chocolate coated VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bar, with coconut, chocolate coated	Almonds	Recommended Dietary Allowance
Energy	26% 753kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.6g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	60% 78.2g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	23% 8.8g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	13% 7.37g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, with coconut, chocolate coated	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	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	13% 0.17mg	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	3.2% 12.8μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.79% 0.71mg	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	2.83% 0.43mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, with coconut, chocolate coated	Almonds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	31% 2.5mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	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	31% 218mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	14.4% 215mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.23% 8.65g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bar, with coconut, chocolate coated vs Almonds:

• Snacks, granola bar, with coconut, chocolate coated have more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 1.5 times more Vitamin B1, 14.2 times more Vitamin B2, 8.6 times more Vitamin B3, 4.9 times more Vitamin B9 and 85.4 times more Vitamin E than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated and Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Snacks, granola bar, with coconut, chocolate coated 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, with coconut, chocolate coated vs Almonds:

• Snacks, granola bar, with coconut, chocolate coated have 4 times more Selenium and 152 times more Sodium than Almonds.
• While Almonds contain 6.4 times more Calcium, 3.2 times more Copper, 2.1 times more Iron, 4.8 times more Magnesium, 3.1 times more Phosphorus, 2.9 times more Potassium and 2.7 times more Zinc than Snacks, granola bar, with coconut, chocolate coated.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, with coconut, chocolate coated have 6 times more Saturated Fat, 2.6 times more Carbohydrate and 7.9 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Fat, 4 times more Omega 6, 2 times more Fiber and 4.1 times more Protein than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated and Almonds have similar amounts of Energy per 5 oz.
• Both Snacks, granola bar, with coconut, chocolate coated as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.