Comparing Nutrients in 7 ounces Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%
Almonds	14%	72%	14%

Macro Nutrients

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Almonds	Recommended Dietary Allowance
Energy	27.6% 800kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	30% 5.12g	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	80% 104g	33% 42.8g	130g per day for Men 19-50 years
Sugars	46.3% 33.5g	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	1% 0.73g	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	% 2.1g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 7.84g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	65.3% 25g	38g per day for Men 19-50 years
Protein	73.5% 41g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Almonds	Recommended Dietary Allowance
Vitamin A	82.5% 742μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	460% 73.6mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	631% 31.6mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	366% 4.76mg	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	524% 2098μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	529% 12.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	150% 135mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	41.3% 248IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	111% 16.7mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.5% 81μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Almonds	Recommended Dietary Allowance
Calcium	176% 1758mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	311% 2.8mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.084% 3.37μg	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	352% 28mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	155% 653mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	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	223% 1558mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	226% 124μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE vs Almonds:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has more Vitamin A, 2.6 times more Vitamin B2, 10.3 times more Vitamin B3, 33.8 times more Vitamin B5, 17.5 times more Vitamin B6, 24 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 1.7 times more Vitamin B1 and 3.1 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.

Comparing minerals per 7 ounces for Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE vs Almonds:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 3.3 times more Calcium, 1.4 times more Copper, 3.8 times more Iron, 1.2 times more Magnesium, 1.6 times more Phosphorus, 15.2 times more Selenium, 386 times more Sodium and 3.1 times more Zinc than Almonds.
• While Almonds contain 1.8 times more Potassium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Almonds have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 1.5 times more Saturated Fat, 41.3 times more Omega 3, 2.4 times more Carbohydrate and 3.9 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 4.1 times more Fat, 4.8 times more Omega 6 and 2.9 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE and Almonds have similar amounts of Protein per 7 oz.
• Both Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.