Comparing Nutrients in 7 ounces Roasted Almonds VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%

Macro Nutrients

	Roasted Almonds	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	41% 1187kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	30.7% 29.8g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	44% 7.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	96% 125g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	54.7% 39.7g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	52.2% 20g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	82% 1.06mg	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	27.3% 109μg	40% 161μg	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	0% 0mg	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	316% 47.4mg	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	53% 532mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	149% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.005% 0.2μg	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	93% 7.4mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	271% 6.23mg	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	134% 935mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Almonds have 7.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 10.4 times more Vitamin E than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 6.3 times more Vitamin B1, 3 times more Vitamin B5, 3.9 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Almonds have more Calcium, 1.6 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Potassium than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 1.4 times more Manganese, 9.5 times more Selenium and 133.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain similar levels of Zinc per seven ounces.
• 7 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.3 times more Energy, 3.5 times more Fat, 2.8 times more Saturated Fat, 3.4 times more Omega 6 and 1.4 times more Protein than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 124.1 times more Omega 3, 3 times more Carbohydrate and 4.1 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3