Comparing Nutrients in 5 ounces Snacks, granola bars, soft, almond, confectioners coating VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	22.2% 645kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	25% 8.03g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.2g	19.3% 25g	130g per day for Men 19-50 years
Sugars	66.5% 48g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	16% 6.1g	39% 15g	38g per day for Men 19-50 years
Protein	21.8% 12g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	13% 0.17mg	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	6.38% 25.5μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	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	72% 10.8mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	19.3% 193mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.089% 3.54μg	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	26.4% 2.1mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	152% 3.5mg	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	39% 272mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	16.8% 9.2μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bars, soft, almond, confectioners coating vs Oil Roasted Almonds:

• Snacks, granola bars, soft, almond, confectioners coating have 1.7 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.4 times more Vitamin E than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Oil Roasted Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bars, soft, almond, confectioners coating vs Oil Roasted Almonds:

• Snacks, granola bars, soft, almond, confectioners coating have 1.6 times more Selenium and 486 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 2.4 times more Phosphorus, 2.2 times more Potassium and 2.2 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, soft, almond, confectioners coating have 1.3 times more Saturated Fat, 3.4 times more Carbohydrate and 7.5 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Energy, 2.8 times more Fat, 3.7 times more Omega 6, 2.4 times more Fiber and 2.5 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.