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

Macros Ratio

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

Macro Nutrients

	Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	39.6% 1149kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	30% 5.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	80% 104g	130g per day for Men 19-50 years
Sugars	12% 8.63g	46.3% 33.5g	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	0.3% 0.22g	1% 0.73g	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	% 0.34g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 18.4g	g per day for Men 19-50 years
Fiber	65.3% 25g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	75% 42g	73.5% 41g	56g per day for Men 19-50 years

Vitamins

	Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0% 0μg	82.5% 742μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	460% 73.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	631% 31.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	366% 4.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	524% 2098μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	529% 12.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	150% 135mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	41.3% 248IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	111% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	53.4% 534mg	176% 1758mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	311% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.084% 3.37μg	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	92% 7.36mg	352% 28mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	155% 653mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	223% 5.14mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	223% 1558mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	226% 124μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.5% 18.6g	3700g per day for Men 19-50 years

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

• Almonds have 1.7 times more Vitamin B1 and 3.1 times more Vitamin E than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 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.

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

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

Comparison of macro-nutrients per 7 ounces:

• Almonds have 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.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 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.
• Both Almonds and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Protein per 7 oz.
• Both Almonds as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.