Comparing Nutrients in 7 ounces Snacks, granola bar, fruit-filled, nonfat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Almonds	Recommended Dietary Allowance
Energy	23.4% 679kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	118% 154g	33% 42.8g	130g per day for Men 19-50 years
Sugars	124% 89.8g	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	20.4% 15g	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	% 8.47g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 66.5g	% 7.84g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	65.3% 25g	38g per day for Men 19-50 years
Protein	21% 11.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	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	4.96% 0.06mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	157% 627μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	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	2.9% 0.44mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Almonds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	99% 7.94mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	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	34.6% 242mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.73% 27g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, fruit-filled, nonfat vs Almonds:

• Snacks, granola bar, fruit-filled, nonfat have 11.6 times more Vitamin B6, 7.2 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 6.8 times more Vitamin B1, 16.3 times more Vitamin B2, 9 times more Vitamin B3 and 116.5 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Almonds have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, fruit-filled, nonfat vs Almonds:

• Snacks, granola bar, fruit-filled, nonfat have 2 times more Selenium and 16 times more Sodium than Almonds.
• While Almonds contain 89.7 times more Calcium, 4.4 times more Copper, 5.4 times more Magnesium, 3.9 times more Phosphorus, 3.3 times more Potassium and 2.2 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 6.3 times more Omega 3, 3.6 times more Carbohydrate, 10.4 times more Sugars and 67.8 times more Fructose than Almonds.
• While Almonds contain 1.7 times more Energy, 55.5 times more Fat, 19 times more Saturated Fat, 37.1 times more Omega 6, 1.7 times more Fiber and 3.6 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.