Comparing Nutrients in 5 ounces Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Almonds	Recommended Dietary Allowance
Energy	19.7% 571kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.74g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	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	72.7% 95g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	63.4% 46g	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	28% 10.6g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Almonds	Recommended Dietary Allowance
Vitamin A	42% 378μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.7% 0.87mg	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	45% 180μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	68.5% 1.64μg	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	7.32% 44IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.27mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Almonds	Recommended Dietary Allowance
Calcium	9.2% 92mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.007% 0.28μg	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	100% 8mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	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	58.7% 411mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Almonds:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have more Vitamin A, 2.3 times more Vitamin B1, 1.8 times more Vitamin B3, 4.5 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 1.8 times more Vitamin B2, 1.8 times more Vitamin B5 and 6.9 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Almonds have insufficient amounts of Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Almonds:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 1.5 times more Iron, 2.8 times more Selenium and 195 times more Sodium than Almonds.
• While Almonds contain 4.1 times more Calcium, 2.4 times more Copper, 2.6 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus and 2.2 times more Potassium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR and Almonds have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 20.3 times more Omega 3, 3.1 times more Carbohydrate and 7.5 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 4.6 times more Fat, 2 times more Saturated Fat, 4.9 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.