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

Macros Ratio

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

Macro Nutrients

	Snacks, granola bars, soft, uncoated, plain	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	21.7% 628kcal	24% 702kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	42% 7.1g	30.5% 5.2g	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	67.6% 88g	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	17% 6.52g	18% 6.8g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, plain	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	5.12% 0.067mg	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	8.5% 34μg	4.25% 17μg	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	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, soft, uncoated, plain	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	15% 149mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	20% 0.18mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	84% 1.93mg	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	46.6% 326mg	46% 323mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	41.8% 23μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	26.3% 394mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.12% 4.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, soft, uncoated, plain versus 5 oz of Snacks, granola bars, hard, almond to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Snacks, granola bars, soft, uncoated, plain have 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, soft, uncoated, plain and Snacks, granola bars, hard, almond provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, plain as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin C in five ounces.

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, soft, uncoated, plain have 3 times more Omega 3 and 1.4 times more Omega 6 than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 1.5 times more Fat and 1.7 times more Saturated Fat than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Snacks, granola bars, hard, almond offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.