Comparing Nutrients in 7 ounces Snacks, granola bars, soft, uncoated, chocolate chip VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, chocolate chip	Blanched Almonds	Recommended Dietary Allowance
Energy	28.6% 830kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	28.5% 37g	130g per day for Men 19-50 years
Sugars	79% 57.4g	12.7% 9.2g	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	5.5% 4g	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	% 10.2g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 32.7g	% 8.85g	g per day for Men 19-50 years
Fiber	20% 7.54g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	20% 11.2g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, chocolate chip	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.5mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	17.6% 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	7.94% 31.8μg	24.3% 97μg	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	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	4.1% 0.62mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, chocolate chip	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	226% 2.04mg	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	54.3% 4.35mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	158% 3.64mg	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	50% 349mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	38.5% 577mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	0.24% 8.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, chocolate chip VS Blanched Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bars, soft, uncoated, chocolate chip versus 7 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bars, soft, uncoated, chocolate chip vs Blanched Almonds:

• 7 ounces of Snacks, granola bars, soft, uncoated, chocolate chip have more Vitamin K than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 8.7 times more Vitamin B2, 4.6 times more Vitamin B3, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9 and 76.6 times more Vitamin E than Snacks, granola bars, soft, uncoated, chocolate chip.
• Both Snacks, granola bars, soft, uncoated, chocolate chip and Blanched Almonds provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Snacks, granola bars, soft, uncoated, chocolate chip as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bars, soft, uncoated, chocolate chip vs Blanched Almonds:

• 7 ounces of Snacks, granola bars, soft, uncoated, chocolate chip have 3.5 times more Selenium and 15.3 times more Sodium than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 5.8 times more Calcium, 3.8 times more Copper, 1.5 times more Iron, 4.2 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 2.8 times more Potassium and 2.3 times more Zinc than Snacks, granola bars, soft, uncoated, chocolate chip.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bars, soft, uncoated, chocolate chip have 1.5 times more Saturated Fat, 16 times more Omega 3, 3.8 times more Carbohydrate, 6.2 times more Sugars and more Fructose than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 1.4 times more Energy, 3.2 times more Fat, 8.2 times more Omega 6, 2.6 times more Fiber and 3.8 times more Protein than Snacks, granola bars, soft, uncoated, chocolate chip.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3