Comparing Nutrients in 7 ounces Snacks, granola bars, soft, uncoated, nut and raisin VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, nut and raisin	Almonds	Recommended Dietary Allowance
Energy	31% 901kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	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	97% 126g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	29.2% 11g	65.3% 25g	38g per day for Men 19-50 years
Protein	28.3% 16g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, nut and raisin	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.18mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20% 0.48μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, nut and raisin	Almonds	Recommended Dietary Allowance
Calcium	16.7% 167mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	83.8% 0.75mg	227% 2.05mg	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% 4.33mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.3% 478mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bars, soft, uncoated, nut and raisin vs Almonds:

• Snacks, granola bars, soft, uncoated, nut and raisin have more Vitamin B12 than Almonds.
• While Almonds contain 6 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, nut and raisin.
• Both Snacks, granola bars, soft, uncoated, nut and raisin and Almonds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bars, soft, uncoated, nut and raisin vs Almonds:

• Snacks, granola bars, soft, uncoated, nut and raisin have 3.8 times more Selenium and 254 times more Sodium than Almonds.
• While Almonds contain 3.2 times more Calcium, 2.7 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium and 2 times more Zinc than Snacks, granola bars, soft, uncoated, nut and raisin.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bars, soft, uncoated, nut and raisin have 2.5 times more Saturated Fat, 56.7 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 2.4 times more Fat, 2.3 times more Omega 6, 2.2 times more Fiber and 2.6 times more Protein than Snacks, granola bars, soft, uncoated, nut and raisin.
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.