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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Blanched Almonds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	40.4% 1171kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	36% 34.7g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	61.3% 19.6g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	101% 132g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 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	29.8% 11.3g	38g per day for Men 19-50 years
Protein	76% 42.5g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	22% 0.28mg	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	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	314% 47mg	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

	Blanched Almonds	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	47% 468mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	145% 3.34mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.42% 15.6g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 4.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B9 and 9.5 times more Vitamin E than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 1.4 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Snacks, granola bites, mixed flavors have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Blanched 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 Blanched Almonds vs Snacks, granola bites, mixed flavors:

• Blanched Almonds have 5.8 times more Calcium, 4.2 times more Copper, 2.1 times more Iron, 3.9 times more Magnesium, 2.2 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 6.3 times more Selenium and 8.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, granola bites, mixed flavors have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.3 times more Energy, 3 times more Fat, 5.3 times more Omega 6, 1.7 times more Fiber and 3 times more Protein than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 2.5 times more Saturated Fat, 56.5 times more Omega 3, 3.5 times more Carbohydrate and 6.5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, granola bites, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.