Comparing Nutrients in 7 ounces Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	6%	54%	40%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Roasted Almonds	Recommended Dietary Allowance
Energy	37.5% 1087kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	32% 41.7g	130g per day for Men 19-50 years
Sugars	93% 67.5g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	NA	57% 21.6g	38g per day for Men 19-50 years
Protein	28.3% 16g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.8% 0.27mg	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	NA	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Roasted Almonds	Recommended Dietary Allowance
Calcium	NA	53% 532mg	1000mg per day for Men 19-50 years
Copper	NA	242% 2.2mg	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	NA	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	NA	132% 554mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.43mg	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	NA	134% 935mg	700mg per day for Men 19-50 years
Potassium	NA	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	29.5% 443mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	NA	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered vs Roasted Almonds:

• Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered have more Vitamin C than Dry Roasted Almonds.

Comparing minerals per 7 ounces for Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered vs Roasted Almonds:

• Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered have 74.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered have 1.5 times more Saturated Fat, 2.6 times more Carbohydrate and 7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Fat and 2.6 times more Protein than Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered.
• Both Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered and Dry Roasted Almonds have similar amounts of Energy per 7 oz.
• Both Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 7 oz.