Comparing Nutrients in 7 ounces Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	33.3% 966kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	46.8% 45.4g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	42.5% 13.6g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	53% 9.03g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	27% 35g	130g per day for Men 19-50 years
Sugars	91% 65.8g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	15% 5.75g	55% 21g	38g per day for Men 19-50 years
Protein	32.4% 18g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	31.3% 282μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	18% 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	27.3% 109μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.7% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	91% 13.7mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	74.7% 0.67mg	211% 1.9mg	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	35.7% 2.86mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	212% 4.9mg	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	77% 540mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	54.8% 822mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Oil Roasted Almonds:

• 7 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have more Vitamin A, 3.9 times more Vitamin B1, 2.8 times more Vitamin B5, 2.7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.5 times more Vitamin B2 and 3.8 times more Vitamin E than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Oil Roasted Almonds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Oil Roasted Almonds:

• 7 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 2.4 times more Selenium and 414 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 5.1 times more Calcium, 2.8 times more Copper, 2.6 times more Iron, 2.7 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.6 times more Saturated Fat, more Omega 3, 3.5 times more Carbohydrate and 7.3 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.4 times more Fat, 3 times more Omega 6, 3.6 times more Fiber and 2.3 times more Protein than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Oil Roasted Almonds offer comparable quantities of Energy per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3