Comparing Nutrients in 7 ounces Almonds VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	39.6% 1149kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	14.3% 2.43g	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	91% 118g	130g per day for Men 19-50 years
Sugars	12% 8.63g	74.7% 54g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	75% 42g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	164% 2.13mg	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	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	266% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	42.6% 38.3mg	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	339% 51mg	136% 20.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	53.4% 534mg	86% 861mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	174% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	96% 2.2mg	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	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	87% 9.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.51% 18.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Almonds have 6.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.5 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain more Vitamin A, 1.3 times more Vitamin B1, 7.8 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Almonds have 1.3 times more Copper, 3.1 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus and 2.4 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 1.6 times more Calcium, 1.4 times more Iron, 1.5 times more Selenium, 486 times more Sodium and 1.5 times more Zinc than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.5 times more Energy, 5.4 times more Fat, 10.1 times more Omega 6 and 2.1 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 15 times more Omega 3, 2.8 times more Carbohydrate and 6.3 times more Sugars than Almonds.
• Both Almonds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Saturated Fat and Protein per 7 oz.
• Both Almonds as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.