Comparing Nutrients in 7 ounces Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Blanched Almonds	Recommended Dietary Allowance
Energy	31.8% 921kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	28.5% 37g	130g per day for Men 19-50 years
Sugars	75.3% 54.6g	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	16% 6.15g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	17.6% 0.23mg	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	40% 161μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	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	11% 1.63mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Blanched Almonds	Recommended Dietary Allowance
Calcium	12% 119mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	226% 2.04mg	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	79% 6.3mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	78.5% 550mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	33.2% 498mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.22% 8.14g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Blanched Almonds:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.5 times more Vitamin B1, 3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.5 times more Vitamin B2, 2 times more Vitamin B3 and 29 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Blanched Almonds:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 5 times more Selenium and 13.2 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 2.9 times more Copper, 2.7 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Blanched Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 3.2 times more Saturated Fat, 3.6 times more Carbohydrate and 5.9 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 3 times more Fat, 7.9 times more Omega 6, 3.2 times more Fiber and 2.2 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.