Comparing Nutrients in 7 ounces Almonds VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Almonds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	39.6% 1149kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	36% 34.7g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	61.3% 19.6g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	27% 4.6g	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	101% 132g	130g per day for Men 19-50 years
Sugars	12% 8.63g	82% 59.5g	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	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	29.8% 11.3g	38g per day for Men 19-50 years
Protein	75% 42g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	22% 0.28mg	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	16.4% 65.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	33.2% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	53.4% 534mg	8.14% 81.4mg	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	0.015% 0.6μg	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	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	145% 3.34mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.42% 15.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Snacks, granola bites, mixed flavors:

• Almonds have 7.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B9 and 10.2 times more Vitamin E than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds and Snacks, granola bites, mixed flavors have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Almonds as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Snacks, granola bites, mixed flavors:

• Almonds have 6.6 times more Calcium, 4.2 times more Copper, 2.4 times more Iron, 3.9 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2.6 times more Potassium and 1.6 times more Zinc than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 4.9 times more Selenium and 167 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.3 times more Energy, 2.9 times more Fat, 5.3 times more Omega 6, 2.2 times more Fiber and 2.9 times more Protein than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 2.6 times more Saturated Fat, 75.3 times more Omega 3, 3.1 times more Carbohydrate and 6.9 times more Sugars than Almonds.
• Both Almonds as well as Snacks, granola bites, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.