Comparing Nutrients in 7 ounces Snacks, granola bar, chewy, reduced sugar, all flavors VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, chewy, reduced sugar, all flavors	5%	27%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bar, chewy, reduced sugar, all flavors	Almonds	Recommended Dietary Allowance
Energy	28% 818kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	31% 9.94g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	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	106% 138g	33% 42.8g	130g per day for Men 19-50 years
Sugars	57% 41.3g	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	16% 6.15g	65.3% 25g	38g per day for Men 19-50 years
Protein	19.7% 11g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, chewy, reduced sugar, all flavors	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	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	8.43% 33.7μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	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	20% 3mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, chewy, reduced sugar, all flavors	Almonds	Recommended Dietary Allowance
Calcium	82.8% 828mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	50.4% 4.03mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	45% 316mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	41.3% 619mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, chewy, reduced sugar, all flavors vs Almonds:

• Snacks, granola bar, chewy, reduced sugar, all flavors have more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 9.8 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 16.9 times more Vitamin E than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors and Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, chewy, reduced sugar, all flavors vs Almonds:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 1.6 times more Calcium, 1.4 times more Selenium and 312 times more Sodium than Almonds.
• While Almonds contain 6.3 times more Copper, 1.8 times more Iron, 5.6 times more Magnesium, 1.9 times more Manganese, 3 times more Phosphorus, 3.7 times more Potassium and 2.3 times more Zinc than Snacks, granola bar, chewy, reduced sugar, all flavors.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, chewy, reduced sugar, all flavors have 1.3 times more Saturated Fat, 8.3 times more Omega 3, 3.2 times more Carbohydrate and 4.8 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 4 times more Fat, 8.7 times more Omega 6, 4 times more Fiber and 3.8 times more Protein than Snacks, granola bar, chewy, reduced sugar, all flavors.
• Both Snacks, granola bar, chewy, reduced sugar, all flavors as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.