Comparing Nutrients in 5 ounces Snacks, granola bites, mixed flavors VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bites, mixed flavors	6%	35%	59%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bites, mixed flavors	Almonds	Recommended Dietary Allowance
Energy	22% 639kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	43.8% 14g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	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	72.3% 94g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	58.7% 42.5g	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	21.3% 8.08g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	18% 10g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bites, mixed flavors	Almonds	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	23.5% 0.28mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	11.7% 46.8μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	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	0.24% 1.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.7% 3.56mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bites, mixed flavors	Almonds	Recommended Dietary Allowance
Calcium	5.8% 58mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.011% 0.43μg	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	27.6% 2.2mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	43.7% 306mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	15.8% 237mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bites, mixed flavors vs Almonds:

• Snacks, granola bites, mixed flavors have more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 7.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B9 and 10.2 times more Vitamin E than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Almonds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Snacks, granola bites, mixed flavors as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bites, mixed flavors vs Almonds:

• Snacks, granola bites, mixed flavors have 4.9 times more Selenium and 167 times more Sodium than Almonds.
• While Almonds contain 6.6 times more Calcium, 4.2 times more Copper, 2.4 times more Iron, 3.9 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2.6 times more Potassium and 1.6 times more Zinc than Snacks, granola bites, mixed flavors.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bites, mixed flavors have 2.6 times more Saturated Fat, 75.3 times more Omega 3, 3.1 times more Carbohydrate and 6.9 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 2.9 times more Fat, 5.3 times more Omega 6, 2.2 times more Fiber and 2.9 times more Protein than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.