Comparing Nutrients in 5 ounces Snacks, granola bars, hard, almond VS Snacks, fruit leather, rolls

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	24% 702kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	55.4% 17.7g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	96% 69.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	0% 0g	38g per day for Men 19-50 years
Protein	19.5% 11g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	32.7% 0.43mg	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	4.25% 17μg	0.71% 2.83μg	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	189% 170mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	27% 0.24mg	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	44.3% 3.54mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	11.3% 0.26mg	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	46% 323mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	30% 449mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Snacks, fruit leather, rolls per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, hard, almond versus 5 oz of Snacks, fruit leather, rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bars, hard, almond vs Snacks, fruit leather, rolls:

• 5 ounces of Snacks, granola bars, hard, almond have 3.3 times more Vitamin B1, 3.5 times more Vitamin B2, 6.1 times more Vitamin B3, 16.1 times more Vitamin B5 and 6 times more Vitamin B9 than Snacks, fruit leather, rolls.
• While 5 oz of Snacks, fruit leather, rolls contain 6.4 times more Vitamin B6 and more Vitamin C than Snacks, granola bars, hard, almond.
• 5 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• 5 ounces of Snacks, fruit leather, rolls have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Snacks, granola bars, hard, almond as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, hard, almond vs Snacks, fruit leather, rolls:

• 5 ounces of Snacks, granola bars, hard, almond have 2.5 times more Iron, 4.1 times more Magnesium, 7.4 times more Manganese, 7.4 times more Phosphorus, 37.5 times more Selenium and 8.3 times more Zinc than Snacks, fruit leather, rolls.
• While 5 oz of Snacks, fruit leather, rolls contain 1.3 times more Copper than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, fruit leather, rolls contain similar levels of Calcium, Potassium and Sodium per five ounces.
• 5 ounces of Snacks, fruit leather, rolls lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, hard, almond have 1.3 times more Energy, 8.5 times more Fat, 18.6 times more Saturated Fat, 8.5 times more Omega 6, more Fiber and 77 times more Protein than Snacks, fruit leather, rolls.
• While 5 oz of Snacks, fruit leather, rolls contain 1.4 times more Carbohydrate than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, fruit leather, rolls offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Snacks, fruit leather, rolls provide inadequate amounts of Fiber and Protein