Comparing Nutrients in 7 ounces Blanched Almonds VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Blanched Almonds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	40.4% 1171kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	140% 23.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	98% 128g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	78.2% 56.7g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	76% 42.5g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, granola bars, hard, plain	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	31.6% 0.38mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	13% 0.17mg	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	24.3% 97μg	11.4% 45.6μg	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	2% 1.8mg	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	314% 47mg	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	47% 468mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	86.4% 0.78mg	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	81.4% 6.5mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	153% 3.53mg	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	136% 955mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.21% 7.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Snacks, granola bars, hard, plain:

• Blanched Almonds have 6 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 11.4 times more Vitamin E than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 1.4 times more Vitamin B1, 2.6 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Snacks, granola bars, hard, plain:

• Blanched Almonds have 3.9 times more Calcium, 2.6 times more Copper, 2.8 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 5.1 times more Selenium and 15.5 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, granola bars, hard, plain have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.3 times more Energy, 2.7 times more Fat, 1.7 times more Saturated Fat, 1.9 times more Fiber and 2.1 times more Protein than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 15 times more Omega 3, 3.4 times more Carbohydrate and 6.2 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Snacks, granola bars, hard, plain have similar amounts of Omega 6 per 7 oz.
• Both Blanched Almonds as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.