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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	24% 702kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	55.4% 17.7g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	42% 7.1g	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	73.4% 95g	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	17% 6.52g	38g per day for Men 19-50 years
Protein	19.5% 11g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, granola bars, soft, uncoated, plain	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	33% 0.4mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	4.56% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	11% 0.14mg	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	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.55μg	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, plain	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	42.5% 0.38mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	94% 2.17mg	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	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	13.5% 461mg	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	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.25% 9.07g	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, soft, uncoated, plain:

• Snacks, granola bars, soft, uncoated, plain contain 2.4 times more Vitamin B2, 2.1 times more Vitamin B6, 2 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, plain have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Snacks, granola bars, hard, almond as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

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

• Snacks, granola bars, soft, uncoated, plain contain 3.3 times more Calcium and 2.1 times more Copper than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, soft, uncoated, plain have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, hard, almond have 1.5 times more Fat and 1.7 times more Saturated Fat than Snacks, granola bars, soft, uncoated, plain.
• While Snacks, granola bars, soft, uncoated, plain contain 3 times more Omega 3 and 1.4 times more Omega 6 than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, soft, uncoated, plain have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Snacks, granola bars, hard, almond as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.