Comparing Nutrients in 7 ounces Formulated bar, high fiber, chewy, oats and chocolate VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Energy	26.6% 772kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	21% 6.74g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	30.4% 0.49g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.15g	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	107% 139g	33% 42.8g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	12% 8.63g	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	4.3% 3.1g	0.3% 0.22g	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	% 13.6g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 24.2g	% 7.84g	g per day for Men 19-50 years
Fiber	118% 44.7g	65.3% 25g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	22% 87.3μg	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	2.65% 2.4mg	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	19.4% 2.9mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Almonds	Recommended Dietary Allowance
Calcium	49.6% 496mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	22.3% 1.8mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	119% 831mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	31.4% 470mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Formulated bar, high fiber, chewy, oats and chocolate vs Almonds:

• Formulated bar, high fiber, chewy, oats and chocolate have 3.4 times more Vitamin B1, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 7 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 12.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 17.4 times more Vitamin E than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Formulated bar, high fiber, chewy, oats and chocolate vs Almonds:

• Formulated bar, high fiber, chewy, oats and chocolate have 1.6 times more Manganese, 2.2 times more Selenium and 237 times more Sodium than Almonds.
• While Almonds contain 3.9 times more Copper, 4.1 times more Iron, 1.4 times more Magnesium, 1.6 times more Potassium and 1.6 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Almonds have similar amounts of Calcium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Formulated bar, high fiber, chewy, oats and chocolate have 81.7 times more Omega 3, 3.2 times more Carbohydrate, 5.7 times more Sugars, 14.3 times more Fructose and 1.8 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Energy, 5 times more Fat, 5.9 times more Omega 6 and 4.2 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Almonds have similar amounts of Saturated Fat per 7 oz.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.