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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, plain	Almonds	Recommended Dietary Allowance
Energy	21.7% 628kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	42% 7.1g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	17% 6.52g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, plain	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.55μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, plain	Almonds	Recommended Dietary Allowance
Calcium	15% 149mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	162% 1.46mg	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	45.4% 3.63mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46.6% 326mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	41.8% 23μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	26.3% 394mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bars, soft, uncoated, plain vs Almonds:

• Snacks, granola bars, soft, uncoated, plain have 1.4 times more Vitamin B1 and more Vitamin B12 than Almonds.
• While Almonds contain 6.9 times more Vitamin B2, 7 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Snacks, granola bars, soft, uncoated, plain as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

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

• Snacks, granola bars, soft, uncoated, plain have 4 times more Selenium and 278 times more Sodium than Almonds.
• While Almonds contain 2.6 times more Calcium, 3.8 times more Copper, 1.4 times more Iron, 3.6 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium and 2.1 times more Zinc than Snacks, granola bars, soft, uncoated, plain.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, soft, uncoated, plain have 1.9 times more Saturated Fat, 100 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 2.9 times more Fat, 2.5 times more Omega 6, 2.7 times more Fiber and 2.9 times more Protein than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.