Comparing Nutrients in 7 ounces Snacks, granola bars, hard, almond VS Snacks, granola bars, soft, uncoated, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%

Macro Nutrients

	Snacks, granola bars, hard, almond	Snacks, granola bars, soft, uncoated, peanut butter	Recommended Dietary Allowance
Energy	34% 982kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	32.3% 31.4g	97g per day for Men 19-50 years
Saturated Fat	77.6% 25g	22.6% 7.24g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	49.3% 8.37g	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	NA	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Snacks, granola bars, soft, uncoated, peanut butter	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	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	39% 6.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	15.7% 0.2mg	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	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Snacks, granola bars, soft, uncoated, peanut butter	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	146% 1.3mg	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	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	121% 2.78mg	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	54% 812mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Snacks, granola bars, soft, uncoated, peanut butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bars, hard, almond versus 7 oz of Snacks, granola bars, soft, uncoated, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bars, hard, almond vs Snacks, granola bars, soft, uncoated, peanut butter:

• 7 ounces of Snacks, granola bars, hard, almond have 1.2 times more Vitamin B1 than Snacks, granola bars, soft, uncoated, peanut butter.
• While 7 oz of Snacks, granola bars, soft, uncoated, peanut butter contain 2.1 times more Vitamin B2, 5.2 times more Vitamin B3, 2.2 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin B12 than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, soft, uncoated, peanut butter provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, hard, almond as well as Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bars, hard, almond vs Snacks, granola bars, soft, uncoated, peanut butter:

• 7 oz of Snacks, granola bars, soft, uncoated, peanut butter contain 2.8 times more Calcium, 5.2 times more Copper, 1.3 times more Selenium and 1.6 times more Sodium than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, soft, uncoated, peanut butter contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bars, hard, almond have 1.6 times more Fat, 3.4 times more Saturated Fat and 3.3 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter.
• While 7 oz of Snacks, granola bars, soft, uncoated, peanut butter contain 1.4 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Snacks, granola bars, soft, uncoated, peanut butter offer comparable quantities of Energy, Omega 6, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter provide inadequate amounts of Omega 3