Comparing Nutrients in 7 ounces Almonds VS Snacks, crisped rice bar, almond

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, crisped rice bar, almond	6%	39%	55%

Macro Nutrients

	Almonds	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Energy	39.6% 1149kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	38.4% 0.62g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	86% 14.6g	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	99% 128g	130g per day for Men 19-50 years
Sugars	12% 8.63g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	19% 7.14g	38g per day for Men 19-50 years
Protein	75% 42g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	269% 3.5mg	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	0% 0μg	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	0% 0mg	25.4% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Calcium	53.4% 534mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	54.5% 0.49mg	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	92% 7.36mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	138% 3.18mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Snacks, crisped rice bar, almond:

• Almonds have more Vitamin B9 than Snacks, crisped rice bar, almond.
• While Snacks, crisped rice bar, almond contain 6.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B3, 12.9 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Snacks, crisped rice bar, almond have similar amounts of Vitamin B5 per 7 oz.
• Both Almonds as well as Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Snacks, crisped rice bar, almond:

• Almonds have 3.6 times more Calcium, 4.2 times more Copper, 3.8 times more Magnesium, 1.4 times more Manganese, 2.9 times more Phosphorus and 3.2 times more Potassium than Snacks, crisped rice bar, almond.
• While Snacks, crisped rice bar, almond contain 1.7 times more Iron, 234 times more Sodium and 1.7 times more Zinc than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.3 times more Energy, 2.4 times more Fat, 1.7 times more Omega 6, 3.5 times more Fiber and 3 times more Protein than Snacks, crisped rice bar, almond.
• While Snacks, crisped rice bar, almond contain 103.3 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, crisped rice bar, almond have similar amounts of Saturated Fat per 7 oz.
• Both Almonds as well as Snacks, crisped rice bar, almond have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.