Comparing Nutrients in 7 ounces Snacks, granola bars, hard, almond VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	34% 982kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	77.6% 25g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	140% 23.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	78.2% 56.7g	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	25% 9.53g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	13% 0.17mg	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	5.95% 24μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2% 1.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	86.4% 0.78mg	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	62% 4.96mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	153% 3.53mg	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	64.6% 452mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	0.21% 7.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bars, hard, almond vs Snacks, granola bars, hard, plain:

• Snacks, granola bars, hard, plain contain 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, hard, plain have similar amounts of Vitamin B1 per 7 oz.
• Both Snacks, granola bars, hard, almond as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bars, hard, almond vs Snacks, granola bars, hard, plain:

• Snacks, granola bars, hard, plain contain 1.9 times more Calcium, 3.1 times more Copper, 1.3 times more Manganese and 1.3 times more Zinc than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, hard, plain have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bars, hard, almond have 1.3 times more Fat, 5.3 times more Saturated Fat and 1.7 times more Omega 3 than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 3.3 times more Omega 6 and 1.3 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, hard, plain have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Snacks, granola bars, hard, almond as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.