Comparing Nutrients in 5 ounces Snacks, granola bars, hard, almond VS Snacks, granola bars, soft, uncoated, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, granola bars, soft, uncoated, peanut butter	Recommended Dietary Allowance
Energy	24% 702kcal	21% 604kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	55.4% 17.7g	16% 5.17g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	35% 6g	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	NA	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	16% 6.1g	38g per day for Men 19-50 years
Protein	19.5% 11g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, granola bars, soft, uncoated, peanut butter	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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	11.2% 0.15mg	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	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.28μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Snacks, granola bars, soft, uncoated, peanut butter	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	104% 0.94mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	86.3% 2mg	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	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Snacks, granola bars, soft, uncoated, peanut butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, hard, almond versus 5 oz of Snacks, granola bars, soft, uncoated, peanut butter 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, granola bars, soft, uncoated, peanut butter:

• 5 ounces of Snacks, granola bars, hard, almond have 1.2 times more Vitamin B1 than Snacks, granola bars, soft, uncoated, peanut butter.
• While 5 oz of Snacks, granola bars, soft, uncoated, peanut butter contain 2.1 times more Vitamin B2, 5.2 times more Vitamin B3, 2.2 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin B12 than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, soft, uncoated, peanut butter provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, hard, almond as well as Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, hard, almond vs Snacks, granola bars, soft, uncoated, peanut butter:

• 5 oz of Snacks, granola bars, soft, uncoated, peanut butter contain 2.8 times more Calcium, 5.2 times more Copper, 1.3 times more Selenium and 1.6 times more Sodium than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, soft, uncoated, peanut butter contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, hard, almond have 1.6 times more Fat, 3.4 times more Saturated Fat and 3.3 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter.
• While 5 oz of Snacks, granola bars, soft, uncoated, peanut butter contain 1.4 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, soft, uncoated, peanut butter offer comparable quantities of Energy, Omega 6, Carbohydrate and Fiber per five ounces.
• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter provide inadequate amounts of Omega 3