Comparing Nutrients in 5 ounces Snacks, granola bars, hard, almond VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	24% 702kcal	23% 668kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	55.4% 17.7g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	100% 17g	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	70.2% 91g	130g per day for Men 19-50 years
Sugars	NA	56% 40.5g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	19.5% 11g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	9.27% 0.12mg	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	8.15% 32.6μg	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	1.4% 1.28mg	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	19.8% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.2% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	61.7% 0.56mg	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	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	110% 2.5mg	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	46% 323mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	41.8% 23μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.15% 5.53g	3700g per day for Men 19-50 years

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

• Snacks, granola bars, hard, plain contain 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, hard, plain have similar amounts of Vitamin B1 per 5 oz.
• Both Snacks, granola bars, hard, almond as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bars, hard, almond vs Snacks, granola bars, hard, plain:

• Snacks, granola bars, hard, plain contain 1.9 times more Calcium, 3.1 times more Copper, 1.3 times more Manganese and 1.3 times more Zinc than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, hard, plain have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, hard, almond have 1.3 times more Fat, 5.3 times more Saturated Fat and 1.7 times more Omega 3 than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 3.3 times more Omega 6 and 1.3 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, hard, plain have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Snacks, granola bars, hard, almond as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.