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

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snack, Mixed Berry Bar	Blanched Almonds	Recommended Dietary Allowance
Energy	26.2% 760kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	24% 7.63g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	72% 52.2g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	41.3% 15.7g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	46.6% 26g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	17.6% 0.23mg	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	14% 55.6μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	21% 208mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	158% 3.64mg	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	97% 681mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	59% 887mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.83% 30.8g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Snack, Mixed Berry Bar has more Vitamin A, 1.5 times more Vitamin B1, 3.5 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 81.9 times more Vitamin E than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Blanched Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Snack, Mixed Berry Bar as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin D in 7 oz.

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

• Snack, Mixed Berry Bar has 6.2 times more Selenium and 23.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Calcium, 4.2 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Blanched Almonds have similar amounts of Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snack, Mixed Berry Bar has 31.3 times more Omega 3, 3.2 times more Carbohydrate and 5.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 5 times more Fat, 6.4 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Blanched Almonds have similar amounts of Saturated Fat per 7 oz.
• Both Snack, Mixed Berry Bar as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.