Comparing Nutrients in 7 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Almond paste	8%	52%	40%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Almond paste	Recommended Dietary Allowance
Energy	27% 780kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	73% 95g	130g per day for Men 19-50 years
Sugars	74.7% 54g	99% 72g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	63.4% 35.5g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Almond paste	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	5.5% 0.071mg	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	107% 427μg	36.2% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	266% 6.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.6% 38.3mg	0.22% 0.2mg	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	136% 20.4mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Almond paste	Recommended Dietary Allowance
Calcium	86% 861mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.02% 0.79μg	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	129% 10.3mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	74% 1.7mg	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	74.6% 522mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	87% 9.6mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Almond paste:

• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have more Vitamin A, 3.2 times more Vitamin B1, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 29.8 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and 193 times more Vitamin C than Almond paste.
• While 7 oz of Almond paste contain 2.3 times more Vitamin B2 and 1.3 times more Vitamin E than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• 7 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Almond paste have insufficient amounts of Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Almond paste:

• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 2.5 times more Calcium, 1.7 times more Copper, 3.3 times more Iron, 1.3 times more Manganese, 1.5 times more Selenium, 54 times more Sodium and 3.3 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 1.5 times more Magnesium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Almond paste contain similar levels of Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.8 times more Saturated Fat, 1.2 times more Carbohydrate, 1.2 times more Fiber and 2 times more Protein than Almond paste.
• While 7 oz of Almond paste contain 3 times more Fat, 4.4 times more Omega 3, 4.6 times more Omega 6 and 1.3 times more Sugars than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Almond paste offer comparable quantities of Energy per seven ounces.