Comparing Nutrients in 7 ounces Roasted Almonds VS Snacks, granola bars, soft, uncoated, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%

Macro Nutrients

	Roasted Almonds	Snacks, granola bars, soft, uncoated, peanut butter	Recommended Dietary Allowance
Energy	41% 1187kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	32.3% 31.4g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	22.6% 7.24g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	49.3% 8.37g	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	98% 128g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	NA	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bars, soft, uncoated, peanut butter	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	12.7% 0.15mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	39% 6.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	15.7% 0.2mg	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	27.3% 109μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	316% 47.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bars, soft, uncoated, peanut butter	Recommended Dietary Allowance
Calcium	53% 532mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	146% 1.3mg	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	93% 7.4mg	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	121% 2.78mg	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	17% 577mg	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	54% 812mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, granola bars, soft, uncoated, peanut butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Snacks, granola bars, soft, uncoated, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Snacks, granola bars, soft, uncoated, peanut butter:

• 7 ounces of Roasted Almonds have 8.1 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, peanut butter.
• While 7 oz of Snacks, granola bars, soft, uncoated, peanut butter contain 3 times more Vitamin B1, 1.7 times more Vitamin B5 and more Vitamin B12 than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, granola bars, soft, uncoated, peanut butter provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin B12
• Both Dry Roasted Almonds as well as Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Snacks, granola bars, soft, uncoated, peanut butter:

• 7 ounces of Roasted Almonds have 2.9 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.8 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter.
• While 7 oz of Snacks, granola bars, soft, uncoated, peanut butter contain 9.5 times more Selenium and 136.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.4 times more Energy, 3.3 times more Fat, 3.1 times more Omega 6, 2.5 times more Fiber and 2 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter.
• While 7 oz of Snacks, granola bars, soft, uncoated, peanut butter contain 3.1 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, granola bars, soft, uncoated, peanut butter offer comparable quantities of Saturated Fat per seven ounces.
• Both Dry Roasted Almonds as well as Snacks, granola bars, soft, uncoated, peanut butter provide inadequate amounts of Omega 3 in seven ounces.