Comparing Nutrients in 7 ounces Snacks, granola bar, with coconut, chocolate coated VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, granola bar, with coconut, chocolate coated	Roasted Almonds	Recommended Dietary Allowance
Energy	36.3% 1054kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	36% 6.15g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	32% 41.7g	130g per day for Men 19-50 years
Sugars	94% 68g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	57% 21.6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, with coconut, chocolate coated	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	20.8% 0.27mg	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	4.47% 18μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.8% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	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	3.97% 0.6mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, with coconut, chocolate coated	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	242% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	43.4% 3.47mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.43mg	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	43.7% 306mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, with coconut, chocolate coated vs Roasted Almonds:

• Snacks, granola bar, with coconut, chocolate coated have 1.8 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 15 times more Vitamin B2, 8.7 times more Vitamin B3, 6.1 times more Vitamin B9 and 79.7 times more Vitamin E than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated and Dry Roasted Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Snacks, granola bar, with coconut, chocolate coated as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, with coconut, chocolate coated vs Roasted Almonds:

• Snacks, granola bar, with coconut, chocolate coated have 8.2 times more Selenium and 50.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.4 times more Calcium, 3.4 times more Copper, 2.1 times more Iron, 5 times more Magnesium, 3.1 times more Phosphorus, 2.8 times more Potassium and 2.8 times more Zinc than Snacks, granola bar, with coconut, chocolate coated.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, with coconut, chocolate coated have 5.6 times more Saturated Fat, 2.6 times more Carbohydrate and 7.1 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Fat, 4.2 times more Omega 6, 1.8 times more Fiber and 4 times more Protein than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated and Dry Roasted Almonds have similar amounts of Energy per 7 oz.
• Both Snacks, granola bar, with coconut, chocolate coated as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.