Comparing Nutrients in 7 ounces Snack, Mixed Berry Bar VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Snack, Mixed Berry Bar	Almonds	Recommended Dietary Allowance
Energy	26.2% 760kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	24% 7.63g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	33% 42.8g	130g per day for Men 19-50 years
Sugars	72% 52.2g	12% 8.63g	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	NA	0.3% 0.22g	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	41.3% 15.7g	65.3% 25g	38g per day for Men 19-50 years
Protein	46.6% 26g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Almonds	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	42% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.84% 0.58mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Almonds	Recommended Dietary Allowance
Calcium	21% 208mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.57% 23μg	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	47% 3.75mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 681mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	59% 887mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.83% 30.8g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snack, Mixed Berry Bar vs Almonds:

• Snack, Mixed Berry Bar has more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 4 times more Vitamin B2, 4.2 times more Vitamin B3, 1.6 times more Vitamin B9 and 88.4 times more Vitamin E than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Snack, Mixed Berry Bar as well as Almonds have insufficient amounts of Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snack, Mixed Berry Bar vs Almonds:

• Snack, Mixed Berry Bar has 4.8 times more Selenium and 447 times more Sodium than Almonds.
• While Almonds contain 2.6 times more Calcium, 4.2 times more Copper, 2 times more Iron, 3 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Almonds have similar amounts of Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snack, Mixed Berry Bar has 41.7 times more Omega 3, 2.7 times more Carbohydrate and 6.1 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 4.7 times more Fat, 6.4 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Almonds have similar amounts of Saturated Fat per 7 oz.
• Both Snack, Mixed Berry Bar as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.