Comparing Nutrients in 7 ounces Snacks, granola bars, soft, uncoated, peanut butter VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Roasted Almonds	Recommended Dietary Allowance
Energy	29% 845kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.24g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	49.3% 8.37g	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	98% 128g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	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	22.5% 8.53g	57% 21.6g	38g per day for Men 19-50 years
Protein	37.2% 21g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Roasted 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	37.7% 0.45mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	16% 63.5μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	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	316% 47.4mg	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, peanut butter	Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 181mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	53% 4.23mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	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	71% 496mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Snacks, granola bars, soft, uncoated, peanut butter have 3 times more Vitamin B1, 1.7 times more Vitamin B5 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.1 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Dry Roasted Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C in 7 oz.

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

• Snacks, granola bars, soft, uncoated, peanut butter have 9.5 times more Selenium and 136.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.8 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bars, soft, uncoated, peanut butter have 3 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 3.3 times more Fat, 3.1 times more Omega 6, 2.5 times more Fiber and 2 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Dry Roasted Almonds have similar amounts of Saturated Fat per 7 oz.
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.