Comparing Nutrients in 7 ounces Snacks, CLIF BAR, mixed flavors VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Roasted Almonds	Recommended Dietary Allowance
Energy	23.7% 687kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	32% 41.7g	130g per day for Men 19-50 years
Sugars	86.6% 62.7g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	57% 21.6g	38g per day for Men 19-50 years
Protein	52% 29g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.76mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.7% 4.4mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.8% 1.17mg	20.8% 0.27mg	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	58.5% 234μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	109% 2.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	194% 175mg	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	3.18% 0.48mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Roasted Almonds	Recommended Dietary Allowance
Calcium	73% 730mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	242% 2.2mg	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	164% 13mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	193% 4.43mg	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	83.3% 583mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	25.8% 387mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.75mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, CLIF BAR, mixed flavors vs Roasted Almonds:

• Snacks, CLIF BAR, mixed flavors have 7.2 times more Vitamin B1, 1.2 times more Vitamin B3, 6.9 times more Vitamin B5, 4.3 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.2 times more Vitamin B2 and 99.6 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, CLIF BAR, mixed flavors vs Roasted Almonds:

• Snacks, CLIF BAR, mixed flavors have 1.4 times more Calcium, 1.8 times more Iron, 10.3 times more Selenium, 65 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Copper, 1.9 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Dry Roasted Almonds have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, CLIF BAR, mixed flavors have 21.9 times more Omega 3, 3.1 times more Carbohydrate and 6.5 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 8.9 times more Fat, 2.8 times more Saturated Fat, 6.6 times more Omega 6, 1.5 times more Fiber and 1.4 times more Protein than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.