Comparing Nutrients in 7 ounces Formulated bar, POWER BAR, chocolate VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Blanched Almonds	Recommended Dietary Allowance
Energy	25% 720kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.6g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	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	106% 138g	28.5% 37g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	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	43.8% 31.8g	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	% 23.6g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 1.03g	% 8.85g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	50% 28g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1333% 16mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	293% 3.8mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	404% 64.7mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	631% 31.6mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	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	305% 1220μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	463% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	204% 183mg	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	110% 16.4mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Blanched Almonds	Recommended Dietary Allowance
Calcium	100% 1000mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	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	290% 23.2mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	174% 1218mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	180% 19.8mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Formulated bar, POWER BAR, chocolate vs Blanched Almonds:

• Formulated bar, POWER BAR, chocolate has 42.2 times more Vitamin B1, 2.7 times more Vitamin B2, 9.3 times more Vitamin B3, 50.6 times more Vitamin B5, 19.1 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin E than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Formulated bar, POWER BAR, chocolate vs Blanched Almonds:

• Formulated bar, POWER BAR, chocolate has 2.1 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 1.3 times more Phosphorus, 2.4 times more Selenium, 16.2 times more Sodium and 3.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Potassium than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Blanched Almonds have similar amounts of Magnesium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Formulated bar, POWER BAR, chocolate has 6.3 times more Omega 3, 3.7 times more Carbohydrate, 6.5 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 16.9 times more Fat, 3 times more Saturated Fat, 21.9 times more Omega 6, 1.7 times more Fiber and 1.5 times more Protein than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.