Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%

Macro Nutrients

	Oil Roasted Almonds	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Energy	41.5% 1205kcal	33.3% 966kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	42.5% 13.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	53% 9.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	93% 121g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	91% 65.8g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	15% 5.75g	38g per day for Men 19-50 years
Protein	75.2% 42g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.3% 282μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	49% 0.64mg	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	13.4% 53.6μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.7% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.66% 0.6mg	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	344% 51.5mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.3% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Calcium	57.7% 577mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	74.7% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	91% 7.3mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	100% 2.3mg	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	132% 925mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	54.8% 822mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.2% 7.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 7 ounces of Oil Roasted Almonds have 1.5 times more Vitamin B2 and 3.8 times more Vitamin E than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 7 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain more Vitamin A, 3.9 times more Vitamin B1, 2.8 times more Vitamin B5, 2.7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Oil Roasted Almonds as well as Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 7 ounces of Oil Roasted Almonds have 5.1 times more Calcium, 2.8 times more Copper, 2.6 times more Iron, 2.7 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 7 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 2.4 times more Selenium and 414 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.2 times more Energy, 2.4 times more Fat, 3 times more Omega 6, 3.6 times more Fiber and 2.3 times more Protein than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 7 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 1.6 times more Saturated Fat, more Omega 3, 3.5 times more Carbohydrate and 7.3 times more Sugars than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3