Comparing Nutrients in 7 ounces Blanched Almonds VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Blanched Almonds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	40.4% 1171kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	12% 3.83g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	29.4% 5g	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	102% 132g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	89% 64.4g	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	39% 15g	38g per day for Men 19-50 years
Protein	76% 42.5g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	59% 530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	93% 1.2mg	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	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	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	10.3% 61.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	49.2% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	47% 468mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	124% 2.86mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	40.8% 22.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.6% 22.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Blanched Almonds have 1.2 times more Vitamin B5 and 6.4 times more Vitamin E than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 5.3 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Vitamin B2 per 7 oz.
• Both Blanched Almonds as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Blanched Almonds have 3.6 times more Calcium, 2.4 times more Copper, 2.6 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus and 2 times more Potassium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.7 times more Iron, 3.5 times more Selenium and 10.3 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.5 times more Energy, 4.8 times more Fat, 2 times more Saturated Fat, 4.9 times more Omega 6, 1.3 times more Fiber and 2.3 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 15.3 times more Omega 3, 3.6 times more Carbohydrate and 7 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.