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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Blanched Almonds	Recommended Dietary Allowance
Energy	23.4% 679kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	124% 89.8g	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	20.4% 15g	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	% 8.47g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 66.5g	% 8.85g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	157% 627μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	NA	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	34.6% 242mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.73% 27g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, fruit-filled, nonfat have 13.8 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.4 times more Vitamin B1, 10.2 times more Vitamin B2, 8.8 times more Vitamin B3 and 108 times more Vitamin E than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Blanched 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 Blanched Almonds:

• Snacks, granola bar, fruit-filled, nonfat have 1.2 times more Iron and 2.6 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 78.7 times more Calcium, 4.4 times more Copper, 5.4 times more Magnesium, 3.9 times more Phosphorus, 3 times more Potassium and 2.1 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Blanched Almonds have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 4.8 times more Omega 3, 4.2 times more Carbohydrate, 9.8 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 58.4 times more Fat, 19.8 times more Saturated Fat, 37.2 times more Omega 6, 1.3 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 Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.